This time last year, the Rittenhouse Run was on the agenda – this year is no different! CFCC’s Rittenhouse Run will be held on Sunday, December 18th at 10am. We won’t just be running this year! SAVE THE DATE – this is a CFCC event you do NOT want to miss! After that we’ll be heading over to PARC for an official Holiday Brunch (more on this ASAP!).
The video from last year was amazing – check out the video here.
”Man must be arched and buttressed from within, else the temple wavers to dust.”
– Marcus Aurelius
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Overhead Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: 5 minutes of double under practice followed by, wrist stretching, ring row and perfect push-up practice.
SKILL WORK: Strict Muscle-Up strength work or False Grip Ring Pull-up
METABOLIC CONDITIONING: 3 rounds of AMRAP in 1 minute of each: 1 minute of ring rows, 1 minute of push-ups, 1 minute of double unders.
ON RAMP with Erin, at 7pm:
SELF-MYOFASCIAL RELEASE: Foam Roll, til 10 past.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Squat to Stand
ACTIVATION: Box Jump, for 10 minutes.
STRENGTH/SKILL WORK: the Goblet Squat.
METABOLIC CONDITIONING: 5 rounds for time of: 10 Box Jumps (24/20), 5 Goblet Squats (1.5/1), 30 second plank.