Wednesday, 5/18/11

The Philly Rock n’ Roll Marathon is September 18th! If you want to know more about it, come to running class with Liz tonight at 530pm or, if you know you’re already in sign up on the list hanging right by the water cooler – training officially starts next week!

Tell your friends! The RueLaLa Promo only lasts until tomorrow (Wednesday morning) at 8am. Stay posted to the blog! Our ON RAMP program starts NEXT WEEK!

Save the date: CFCC’s Happy Hour or, the Meeting of the Muscles, or CFCCMOTM is happening on Monday, May 23rd from 730p-1030p. If you’re a member of the gym – you should be there!

We need your help if you want to give it: we’d like to get the basement set up this weekend! If you are available we will most likely be doing work from Saturday at 11am and on. If you’re able to help for any period of time, please sign up on the Google Calendar! Anybody who comes by to help will also have a hand in crafting the workout of the day on Sunday. :)

Nick A. and Chris S. do "JT" - if you need to learn how to laugh at yourself this is certainly one way to do it. Great work, guys. Way to work your weaknesses.

SELF MYOFASCIAL RELEASE: Lacrosse Ball to feet. 1 minute per side.
MOBILITY WOD:
Test: Bottom position of snatch balance/full snatch
then: 2 min with leg press mob, 2 min each leg figure four on the wall, 2 min each straight leg door frame hammy
Retest: Kill your PR in the schnatch
DYNAMIC WARM-UP: Snatch Skill Work
POWER: Snatch – every minute on the minute for 10 minutes, 1 snatch. (some members move up each minute, others stay at a fixed weight)
METCON: Small Flight Simulator – up to 30 instead of 60 (that’s Flight Simulator). Capped at 15 minutes.

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CROSSFIT ENDURANCE (@530pm): 

Bring a stopwatch if you have one!

1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

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