SATURDAYS AT CFCC : Want to learn to kip? Sammy’s covering that at 12pm! Want to find out what your 1 1/2 mile time is? You can do it with Liz at 10am. Do you have any idea what a hieden is? I don’t… find out from Jay at 11am!
If you’re a member of the Rue La La group you can attend any of the sessions today! Please come out and meet us!
Everyone else, I’ll be putzing around the basement to lay flooring, hang up whiteboards, and spray paint some logos. Want in? Just come by!
Yet another muscle-up PR!
Self Myofascial Release: Foam Roll for 5 minutes – hit anything that’s sore!
Mobility WOD: 90/90 off the box, 1 minute each leg. Gastroc/Soleus Stretch, 1 minute each leg.
Dynamic Warmup: Learn the movements. Take the one by one and try them out!
50 Box jump, 24 inch box
50 Jumping pull-ups (rx’d ROM is hands touch the bar while standing at full extension of the arm and hip)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good mornings (45/35lb. plate)
50 Wall ball shots, 20 pound ball
50 Double unders
The Coach in the session may opt to have new people perform the following scale:
50 Box Jumps, 20 inch box.
50 Jumping pull-ups
Walking lunge, 50 steps.
50 Knee Tucks
50 Push Press, 45 pounds
50 Air Squats
100 Single Unders
The optional cap on the session is the end of the hour.
CROSSFIT ENDURANCE (@ 10am):
KETTLEBELLZ (@ 11am):
Kinesthetic Awareness: handstand walking
Metcon: 3 rounds for time:
100ft walking handstand
20 rocking hollows