If you’re looking for more information on CFCC’s new running program – check out the info here!
CROSSFIT ENDURANCE (Running) with Liz, 630-7am.
CROGA with Tim at 8-845am.
INTRO to OLY with Sammy, 530-7pm.
HYBRID OLY with Erin from 9-11am.
CROSSFIT ENDURANCE (Rowing) with Liz, 530pm.
FOUNDATIONS with Liz, 630pm.
GYMNASTICS with Sammy, at 730pm.
SELF-MYOFASCIAL RELEASE: Barbell Assisted Mashing, Adductors and Quads, 5 minutes. Lax Ball, 5 minutes.
DYNAMIC WARM-UP: Pull-ups with the band you will use in the metcon. Every minute on the minute for 5 minutes: 3 pull-ups, 3 very aggressive kettlebell swings (pick a lighter bell than what you will use in the metcon if you’d like).
STRENGTH: Sumo Deadlift, up to peak of 2.
For max total reps of the Russian Kettlebell Swing, for 10 minutes:
Every minute on the minute, 3-5 Strict Pull-ups (any grip) directly followed as many Russian Kettlebell Swings (2/1.5) as possible in the remaining time in the minute.
A little example of what CrossFit Endurance programming in a session can look like, and can do.[youtube=http://www.youtube.com/watch?v=pDkmMdcFOjU]