Thursday, 12/6/12

ROWING, at 7am, with Ave.

ONE HOUR OLY, with Sammy, at 12pm.

CROGA, with Tim, 530pm.

RUNNING, with Ave, 530pm.

HYBRID/ADVANCED, with Jim, 530-730pm.

ADVANCED OLY, with Jim, 730-930pm.

GYMNASTICS, with Sammy, 730pm. False grip muscle-up work today!

Information about a different kind of Christmas.

Which brings to mind, the Rittenhouse Run on December 15th.  SAVE THE DATE!

And, don’t forget, this SATURDAY, we’ll be watching the movie below, swapping clothes we don’t need anymore, eating BBQ, and generally having a better time than anyone else.  If you are a female – or even if you’re not, really but you like females – come join us!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.  Barbell Assisted IR Mob, 2 minutes/side.

ACTIVATION: Freestanding Handstand Practice – 3 minutes of practice.

SKILL WORK: Hang Power Clean

CONDITIONING:

“Roxanne”

AMRAP in 20 minutes of:

600m Run

Hang Power Clean (95/65) – 10 reps

Single Leg Squat – 10 reps each leg

Morgan Voz stepping off of the box at CrossFit off the Grid’s last competition.

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