Saturday, 7/9/11

You’re reading the Calendar correctly if all you see is Specialty Classes and On-Ramp slated for today.  Get yourself to a specialty class.  They’re good for you!

Thinking about cooking your food for the weekend?  Miss sammiches? Try prepping at least ONE of these 15 ways to make a Lettuce Wrap here.  Seriously, eating well does not have to mean eating BORED – but it does mean you have to prepare!  If you make one of these – take a picture and send it to us!

Do you know why you’re here?  Do you have a goal you’d like to meet by the end of this year? By next summer? By the end of the summer?  Please take a notecard and write down what it is and ask Avener to hang your card up.

RUNNING SCHOOL! or CrossFit Endurance, with Liz, at 10am:

3-4 x 1 mile, rest 3:00 mins. between intervals

ON RAMP, with Liz at 11am:

Mobility: Spiderman Stretch, spend 10 minutes with lots of variations. Find the one that works best for you!
Dynamic Warm-up: POSE Drills and Skill Work
Skill Work: The Deadlift
Strength: Work up to an easy set of 3.
Metcon: With, ½ of your set of 3, 3 Rounds for time of: Deadlift, 10 Reps / Short Loop Run

GYMNASTICS with Sammy at 12pm:

Kinesthetic Awareness:
Bridge
Cartwheels
Metcon:
5 rounds for time:
5 Bridge ups
5 cartwheels
20 burpees

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