Tuesday, 10/25/11

Have you read about the next cycle of Olympic Lifting class? We are currently considering adding an additional 4-6pm Olympic Lifting class. Let us know if you would like to be involved! The 6-8pm is already filled and the 8-10pm is tentatively filled as well. Just to reiterate, if you are doing the Olympic Lifting classes this time around, you are not required to hold a CFCC membership during that time and may pause your membership.

Record, going rx'd at 120lbs.

SELF-MYOFASCIAL RELEASE: until 5 past, anywhere you’re sore.
MOBILITY: Spiderman, 1 minute each side.
DYNAMIC WARM-UP: Spend about 30 seconds with each: Cat Camel, Wrist Stretches, Cat Stretches, Supermans, Rocking Hollows, Forward Rolls.
POSTURE and STABILITY: Handstand Hold, 1 minute.
SKILL: Handstand Walking
METABOLIC CONDITIONING: 12 minute AMRAP of: 1 minute of Handstand Walking, 1 minute of Strict Pull-ups, 1 minute of rest.

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GYMNASTICS with Sammy at 730pm:

WARM-UP: partner stretching
SKILL: cartwheel/roundoff
METCON: 3 rounds for time:
Run short loop
5 roundoff to tuck jump
15 burpees

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