There is no noon or 530pm class today! Instead, you can join up with the running crew at 530pm – or simply make the 430 or 630pm.
CROSSFIT ENDURANCE with Liz at 530pm: 6-12x200m, 90 sec rest in between
Worried about lifting and lifting injuries? Check out The New Rules of Strength Training by Bret Contreras. Make sure you read all the way to the end… it’s a parody but the good stuff is at the end. Conclusion: you’ve got a great place to train and vigilant coaches: be brave, be smart, and always listen to your body.
SELF-MYOFASCIAL RELEASE: Travel Your Feet, 6 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 3 Rounds: Arm Swings, 5 reps – Bird-Dogs, 5 reps – Single Leg Romanian Deadlifts (or bird dips) – attempt to keep a straight pelvis during every rep (think of “balancing a cup of water on your back” just like in bird-dogs).
ACTIVATION: Single-Leg Depth Drops, 10 minutes with sets of 2.
STRENGTH: Sumo-Deadlift, up to an activating peak of 1. Done for maximal speed off the floor.
METABOLIC CONDITIONING: 3 attempts: 100m Row. Rest as needed in between attempts.