THERE IS ONLY ONE MORE DAY LEFT! REGISTER NOW for the CrossFit Games Open![youtube=http://www.youtube.com/watch?v=3k3diYdsHn4]
Last year, CFCC placed 5th in the South Philly Rumble. That year we represented with 5 teams. This year we want to bring even more of you AND we want to name every team after a weapon in Clue. That’s right. You heard me (and the little Cassie figurine on my shoulder who came up with this AMAZING idea). We’re taming tigers, grabbing lotuses, and bringing team Candlestick, Knife, Lead Pipe, Revolver, Rope, and Wrench… and possibly Poison according to Chrissey. Can we bring seven teams? I think so. Go here for more information and look for a sign up list in the gym. YOU ALL DECIDE WHO’S ON YOUR TEAM… let us know so we can support you!
SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back and Hips, 3 minutes.
MOBILITY: Cat Stretches, Wrist Stretches, 3 minutes. Straddle, 1 minute.
POSTURE AND STABILITY: Headstand Hold Practice, 3 minutes.
STRENGTH WORK: Strict Handstand Push-up (use full range of motion where possible).
“Mindy” : AMRAP in 20 minutes of:
3 Strict Handstand Push-ups
6 Strict Pull-ups
9 (Total) Pistols (Single Leg Squats if you have them).