CROSSFIT ENDURANCE’s new program at CFCC begins tomorrow morning at 630am! For more details on the programming, check out this post! If you HAVEN’T ever been to a Running Class with Liz at CFCC, you REALLY don’t know what you’re missing – it’s incredibly useful stuff!
CFE (Running) with Liz, 630-7am.
HYBRID OLY with Jim from 7-9am, with Sammy from 530-730pm.
CROGA with Tim 1-145pm.
FOUNDATIONS with Erin at 630pm.
ADVANCED OLY with Jim 9-11am, and 730-930pm.
GYMNASTICS with Sammy at 730pm.
Think running (or multi-modal endurance) isn’t relevant to CrossFit (or life, for that matter?) check this video from the CrossFit Games 2012 out:
WORKOUT OF THE DAY:
MOBILITY FOR THE POSITION: Lax Ball Lower Legs, 5 minutes.
DYNAMIC WARM-UP: 15 Leg Swings Each Side, 15 Hip Swings Each Side, 5 Over the Fence, Under the Fence Steps Each Side. 5 Jump Squats.
POSTURE and STABILITY: Single Leg Squat Hold, 1 minute each side.
STRENGTH: Front Squat, up to peak set of 1. Begin with 5 reps at about half of your tested max.
FOR TIME: 30 Double Unders, 30 Single Leg Squats (TOTAL = 15 on each leg), 20 Double Unders, 20 Single Leg Squats, 10 Double Unders, 10 Single Leg Squats.
If no Double Unders the scaled rep scheme is 100/75/50 Singles and instead of Single Leg Squats, sub Dynamic Lunges (step out, and then – with the weight in the heel, drive through the front leg to come back to where you where standing) in the same rep scheme.