Sunday, 9/9/12

ADVANCED OLY with Jim, 9-11am.

THE “GIRLS”, with Tim, 9-10am.

STRONGMAN, with Tim, 10-11am – no stones yet, but it’ll be fun!

CROGA, with Tim, 11-12pm.

ONE HOUR OLY, with Jim, 12-1pm.

SQUATTING ONLY SESSION, with Jim, 1-2pm.

HYBRID OLY SESSION, with Jim, 2-4pm.

More reading materials for those of you who attended the seminar and are looking for more details on what we covered – here’s a spread of some really pithy articles worth pouring through in the coming week:

Is Your Gut Leaky?

Fats: Which to Eat, and Which to Ditch.

9 Steps to Perfect Health – a good overview of the some of the gluten stuff we talked about.

The Alcohol Manifesto.

Really great sources for all kinds of tasty food that you can order specifically in preparation for 30 days of changing it up!

A great list of other resources that you can be following online to help you learn more about what these 30 days are all about.

A great turn out for the Nutrition Seminar on Saturday afternoon!

THE GIRLS:

Here’s an explanation of what this class is all about.

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes and Hamstrings, 5 minutes. Lax Ball Feet and Lower Legs, 5 minutes.

MOBILITY: Coach’s Choice, 5 minutes.

DYNAMIC WARM-UP: Easy 500m Row.

METABOLIC CONDITIONING:

“Christine”
3 rounds for time:
Row 500m
Deadlift (Bodyweight), 12 reps
Box jumps (24/20), 21 reps

*if bodyweight is too heavy, default to 1/2 bodyweight and don’t worry about “not working heavy enough” – GO FASTER!

We last did “Christine” on April 5, 2012!

Strongman Sunday is going to get better and better as we go along…
grab a coffee and come out and play. We’ve got all KINDS of toys set to debut!

Leave A Comment

Current ye@r *

Crossfit Journal Logo   OPEX On Journey

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design