Saturday, 10/29/11

Battle of the Bands, sign-up will be posted Monday – Follow the link for more information about CFCC’s First Beginner’s Competition.

Advanced Classes are coming… check out the requirements here and email us if you have questions!

Fall Ball is next Friday night – Save the Date! How could you miss the night CFCC was taken over by Zombies doing burpees???

SELF MYOFASCIAL RELEASE: Foam Roll/Lax Ball anything that’s sore until 10 past.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 10 Spiderman Steps, 10 Prisoner Lunges, 10 Leg Swings, 10 Hip Swings, 10 Back Leg Swings.

METABOLIC CONDITIONING:

“Nightmare on 13th Street”

With a partner complete:

100 Pull-ups
100 Air Squats

Only one athlete may be working at a time. Whenever a partner is resting the other partner must be holding a plank. If the partner holding the plank falls, the working partner cannot complete any reps.

ON RAMP, with Liz, at 10am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Feet and Lower Leg, until 10 past.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: POSE DRILLS, Short Loop Run
SKILL WORK: Russian Kettlebell Swing
METABOLIC CONDITIONING: 4 rounds for time of: Short Loop Run, 25 Air Squats

CROSSFIT ENDURANCE, with Liz, at 11am:

5k Time Trial.  Please remember that whether you are injured, just starting out, or looking for something more skill dominant, our Coaches are always willing to scale so that workout can fit perfectly with your current goals and needs.

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