HYBRID OLY with Erin, from 9-11am.
INTRO to OLY with Sammy, 530-7pm.
CROGA with Tim, 8am.
CROSSFIT ENDURANCE, ROWING, with Liz, 530-630pm.
CROSSFIT ENDURANCE, RUNNING, with Liz, 630-7am.
GYMNASTICS, with Sammy, at 730pm.
Dear Mark: I Hate Running – from Mark’s Daily Apple. For more information about CFCC’s Endurance program go here.
“Responsibility to yourself means refusing to let others do your thinking, talking, and naming for you; it means learning to respect and use your own brains and instincts; hence, grappling with hard work.”
(Claiming an Education, 1977)”
― Adrienne Rich
SELF-MYOFASCIAL RELEASE: Lax Ball Glutes/Hamstrings, 5 minutes.
DYNAMIC WARM-UP: Face-to-face footwork drills: tapioca, feet switching, cross-overs.
ACTIVATION: Review the power clean.
STRENGTH: Conventional Deadlift, complete 5 sets of 5 after one warm-up set at 50% of your max Deadlift. You may go up or down in weight but the aim here is to perfect your form.
Pick a load for the power clean and complete one of the following:
Workout A: 8 Rounds for time of: 3 HEAVY Power Cleans (think, 225/135 – or more for women), 8 Chest-to-Bar Pull-ups, 8 Burpees.
Workout B: 5 Rounds for time of: 5 LIGHT Power Cleans, 5 Pull-ups, 5 Burpees.