Wednesday, 8/3/11

Today’s NOON Olympic Lifting Class will cover the the Jerk and the Back Squat. Make it if you can! These classes are an excellent opportunity!

Also, if you’re still interested in running the Philadelphia Rock and Roll Half Marathon on September 18th the Running Team would LOVE to have you join them! Get in touch with to let us know you’re up for the challenge and start training now!


Read Coach Liz’s thoughts on Keeping Your Legs Under Your Body. and go to Running Class tonight at 530pm if you want to know more!

CROSSFIT ENDURANCE PROGRAMMING: 10x100m all out sprints, rest 90 sec.

New member, Joe hits a single leg squat without much trouble.

SELF-MYOFASCIAL RELEASE: Travel Your Feet, 5 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute per side.
ACTIVATION: Single Leg Jumps, 8 minutes to a peak of 2.
POWER: BROAD JUMP, 6 attempts at a peak of 1.
METABOLIC CONDITIONING: AMRAP in 10 minutes of: Broad Jump 60ft., Handstand Push-ups or 30s Handstand Hold (if no HSPU – partial ROM is allowed).

4 Responses to “Wednesday, 8/3/11”
  1. jpap says:


  2. chrissey says:

    the video is blocked for copyright infringement??? COME ON.

  3. Jack says:

    Man, these look fun! I wish i didn’t wimp out this morning!

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