Thursday, 2/7/13

For those of you who have not heard, Coach Danny’s grandmother passed away yesterday and so he will not be around to coach classes for a while while he takes time to be with his family.  Other Coaches will be covering his classes, but feel free to leave him some love at – thank you!

ROWING, with Ave at 7am and at 530pm.

INTRO to OLY, with Jim, at 12pm.

HYBRID/ADVANCED OLY, with Jim, 530-730pm and 730-930pm.

RUNNING, with Ave, at 630pm.

FOUNDATIONS, with Tim, at 730pm.

The CrossFit Games Open is coming!  Have you signed up yet?? 39 people from CFCC are already.  Can we get to 100???  Go here to see what it’s all about!  Here’s a little pep talk.


MOVEMENT PREP: Lax Ball and Foam Roll as needed, 5 minutes.SKILL WORK: Single Leg Deadlift with Kettlebells and Ring Dips – put things in place for the metcon and be sure you know what implements you will be using.

STRENGTH: A complex: Push Press x 2 then Split Jerk x 2.


3 Rounds of:

1 minute at each station:

Single Leg Deadlifts, left leg (choose the load but you should be holding two kettlebells or dumbbells in each hand)

Single Leg Deadlifts, right leg

Ring Dips


What’s going on with your shoulder in the ring dip. Watch, and learn! To know more, visit oooooor CROGA with Tim!

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