HYBRID/ADVANCED OLY, 9-11am, 1-3pm, with Coach Jim. WORKOUT OF THE DAY, with Chris at 9am, with Erin at 1pm. SQUATTING ONLY, with Chris and Erin, at 10am. OLY BASICS, with Jim, Erin, and Chris, 11-1230pm. BEACH SEASON, with Chris, 1pm. WORKOUT OF THE DAY: MOVEMENT PREP: Deep Belly Breathing + Lat Stretch, 1 minute. Then: [...]
ALL CLASSES BEFORE the 430pm session are CANCELLED. The 430pm and on are still on! HYBRID/ADVANCED OLY with Jim from 530-730pm. RUNNING with at Ave at 530pm. SQUATTING ONLY with Sammy, at 630pm. GYMNASTICS with Sammy, 730pm. ADVANCED OLY with Jim, from 730-930pm. A video that was once on the CrossFit mainpage featuring “Grog” of [...]
ADVANCED OLY, with Jim, 9-11am. HYBRID OLY, with Jim, 12-2pm. ONE HOUR OLY, with Sammy, 11am, 12pm. SQUATTING SESSION, with Sammy, at 9am. CROSSFIT ENDURANCE, with Avener, at 10am. GYMNASTICS (in the main space), with Sammy, at 10am. STRONGMAN (in the back), with Tim, at 10am. INTENSIVE ELEMENTS, with Tim, at 11am. There is NO [...]
CROSSFIT ENDURANCE (Running), 9-10am with Liz INTRO to OLYMPIC LIFTING. 9-1030am, with Sammy. 1030am-12pm, with Jim. FOUNDATIONS with Liz, at 10am WORKOUT OF THE DAY, with Liz at 11am GYMNASTICS with Sammy, at 11am HYBRID OLY with Jim, 12-2pm ADVANCED OLY with Jim, 2-4pm A lot of words from a very smart, and very strong [...]
It’s the week of the CrossFit Total! The CrossFit Total, as many of you know, is this coming weekend on Saturday! The deadline to sign up for a time slot is THIS THURSDAY. Don’t miss out on the opportunity to max your deadlift, back squat, and press in one day! You get three attempts to [...]
There’s a Nutrition Seminar that’s FREE for members this Wednesday at 630pm. These don’t come around THAT often – if you plan to attend, please sign up on the Calendar! The CrossFit Total is January 21, 2012 – time slots are now posted in the gym on the bulletin board. Sign up now to get [...]
Today is the last day to sign up for the PARC portion of the Rittenhouse Run! Email if you can’t get in here and I’ll add you myself! SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball to Shoulders, 5 minutes. MOBILITY: Gorilla Pose, 30 seconds. Band Assisted Pec Stretch, 30 seconds on each [...]
Uncle Eddie’s Spiral Meatloaf Doing Paleo on a Budget 5 Fats you should be cooking with but may not be. SELF-MYOFASCIAL RELEASE: Lax Ball or Foam Roll Hips as needed, til 10 past the hour. MOBILITY: Adductor Mobs, 1 minute each side. DYNAMIC WARM-UP: Rowing, 1 minute. If you are waiting for an erg, or [...]
So, Midtown Fall Festival is on the 1st of October – what do you all think we should do to celebrate? The Festival goes from noon-8pm. Post to comments! Adversity has the effect of eliciting talents which, in prosperous circumstances, would have lain dormant. ~Horace (Quintus Horatius Flaccus), Satires GYMNASTICS at 730pm with Sammy: Skills: [...]
The next total is in January! Will you be ready? [youtube=http://www.youtube.com/watch?v=Uwouw5-wqw4]
