Sunday, 7/24/11

I really doubt there such a thing as too strong… are you ready for the CROSSFIT TOTAL on August 28th???

There’s YOGA today (Sunday) at 1pm – BYOM (bring your own mat) and come in for a little mobility work!


Today’s metcon is something like CrossFit Invictus’s last partner workout.  CrossFit Invictus is one of the top team’s in the country headed to the CrossFit Games which are taking place this coming weekend!  Want to watch?  We’ll be picking some hours over the weekend to show them on a live feed at CFCC. As a bunch of folks will be travelling up to York, PA for the Olympic Weightlifting Competition this will probably be on Sunday for the finals.  Save the date!

SELF MYOFASCIAL RELEASE: Lax Ball to Quads, 2 minutes each side.  Lax Ball to Hip Flexors, 2 minutes each side.  Lax Ball to Pecs, 1 minute each side.  Lax Ball to Upper Traps to Glute Bridge, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds of: 10 Cat Camel, 10 Cobra to Heel Pressdown, 10 Arm Swings, 10 Leg Swings, 10 Hip Swings


In teams of three, with only one person working at any time, complete the following as quickly as possible:

50 Handstand Push-Ups
100 Deadlifts (225/135 lbs.)
150 Pull-Ups
200 Box Jumps

Partition reps amongst team members as you wish, but the team must complete each task before embarking upon the next.

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