Saturday, 7/30/11

Best of luck to all competing in the meet up in York today!

SUNDAY (tomorrow) we’ll be watching the CrossFit Games while they go down – LIVE!  We’ll be watching from about 4-6pm.  Order some sashimi or snag some cider and plan to come around then to watch the contest!

A review or a reminder, albeit with a little bit of a feisty tone, of what CrossFit is.

Don’t know what the CrossFit Games are?  Check this out:

[youtube=http://www.youtube.com/watch?v=fLtTNQtZfDw]

The Schedule of Classes for this Saturday is a little bit different.

10am CROSSFIT ENDURANCE (Running School!)

11am STRENGTH

11am ON RAMP

GYMNASTICS IS CANCELLED!

CROSSFIT ENDURANCE: 2-4×1000, rest 3 mins in between

ON RAMP with Liz:

Self-Myofascial Release: Lax Ball to Pecs, Upper Traps, and Rear Delt, 10 minutes.

Mobility: Band Overhead, External Rotation, 1 minute each side.

Dynamic Warm-up: 5 Rounds: Wall Walk Up (1 hold, 5 seconds), Varied Grip Push-ups (only 5 reps), 1o steps Prisoner Lunge with arms overhead.

STRENGTH: Weighted Pull-up, up to a peak of 1 – and remember it forever because it’s gonna change!

METABOLIC CONDITIONING: AMRAP in 15 minutes: Bear Crawl 60ft., 10 Burpees.

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