There are NO regular CrossFit classes today but there is RUNNING at 930am-11am! (Gymnastics has been moved to Sunday.) If you aren’t new, please don’t attend the ON RAMP – that’s just not fair to the new people (and I’m definitely enforcing this from vacation… even though it’s “Cindy” do NOT attend the On-Ramp unless you are new!) If you are new, today is for you! Come out at 11am for a great workout and a good start to your weekend!
Don’t forget that Jim Rutter is still coaching all the noons for next week – if you’d like to be better at Olympic Lifting or even if you’d just like to see if beginning the next Oly Dominant Cycle is the right move for you – these noon sessions are for you! Carve out some time now for Olympic Lifting Camp!
CROSSFIT ENDURANCE at 930am:
If you can be there at 930am, you’ll be more likely to run the appropriate number of 5ks. Please arrive at 930am if you can! Thanks!
2-3x5k, rest 5:00 mins
ON RAMP at 11am:
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 10 minutes.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds: Leg Swings, Hip Swings, Arm Swings as needed.
STRENGTH: Pull-up (Supinated Grip/Chin-up): up to a peak of 1.
METABOLIC CONDITIONING: 10 rounds for time of: 10 Push-ups, 10 Air Squats