Saturday, 9/10/11

CROSSFIT ENDURANCE at 10am: Run 8-12 x 30 sec on, 90 sec off

Wondering why 30 seconds of effort?  Curious to know why we don’t think gyms full of swankified treadmills are all that glorious or even purposeful?  Check out this post on Mark’s Daily Apple about Chronic Cardio.

And if you really want to know more, check out this post on Tabata Sprints – YIKES.

We fail at the margins of our own experience. – Greg Glassman, Founder of CrossFit, Inc.

The man below will be at CrossFit 215 tomorrow from about 9am until 3pm competing in a Partner Competition.  He and a handful of other members would LOVE for you to come by and cheer them on!  Follow our Facebook Page for more information about who’s leaving when and how you can hitch a ride or give one.

ON RAMP with Liz at 11am:

There are over 20 people coming this class tomorrow!  If you were on the fence – just let us know as soon as you can that you’ll be there!

SELF-MYOFASCIAL RELEASE: Lax Ball to Quads and Adductors, 10 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side.

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.

DYNAMIC WARM-UP: Learning to Row.

METABOLIC CONDITIONING:

TEAM WORKOUTS!

FOR TIME:

In teams of 4, complete the following with one person rowing and planking at a time but all other movements allowed to be completed by all team members at the same time (KEEP COUNT!):

Row 2k.

Run Short Loop 2 times (as a team) – a 45lb. plate must be carried on the run – the plate may change hands.

Plank, 5 minutes (5 people amass 5 total minutes).

Run Short Loop 2 times (as a team) – a 45lb. plate must be carried on the run – the plate may change hands.

100 Burpees (all people may move at the same time).

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