Wednesday, 7/6/11

Strength Class is at 5pm and will include pressing upstairs!  Where the classes collide we’ll split the racks.  You get 2. We get 2 – as long as the strength class brings up the white rack from downstairs – you’re strong! You can do it! ;)

CrossFit Endurance is at 530pm with Liz.  Want to learn to be a better runner? It can be done!  Check out the programming for the week here.

Are you overwhelmed by the thought of changing your food habits?  You know what makes that a whole lot easier? Changing some lifestyle habits!  Read about what the people over at Primal Palate are doing.  They’re committing to a month of being intentional about doing some the simplest things that lead to great health: making time to rest and relax, training just enough but not too much, and eating as much of great food as you need but no more.

Again, I posted this on our Facebook site (friend us, loner!  COME ON! We already love you – just like us!)  but just in case you missed it… if you’re setting some new goals at CFCC and wondering why you’ve bothered, read this.  Strength Training can do more than make you look pretty… it can literally change your life.

JPap at the top of a "Murph" pull-up in his CrossFit Hellas shirt. Our t-shirts are in but they are in New Jersey - GAH! I'll be able to pick them as soon as I can get a chance to drive over... so to those of you who have been waiting - they're almost here!

MOBILITY: Wall Assisted 90/90 Stretch, 1 minute each side.  Wall Quad Stretch, 1 minute each side.

ACTIVATION: Jump Squats, 4 sets of 2 attempts.  Measure your reach with a marker!

STRENGTH: Front Squat, up to a peak of 3.

METCON: 5 Rounds: Unbroken 1-armed KB Thrusters (2/1.5)/60ft. Bear Crawl – score is most reps with best time.

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