Workout of the Day, 2/19/13

ROWING with Ave, at 8am.

INTRO to OLY, with Jim, at 12pm.

HYBRID/ADVANCED OLY with Sammy, from 330-530pm, with Jim, 530-730pm, and 730-930pm.

FOUNDATIONS, with Sammy, at 630pm.

Are you interested in running at CFCC? Or, are you interested in getting ready for the warmer days of the year? Why not start by getting out with Coach Ave over this weekend on Sunday, 2/24 for The Chilly Cheeks 7.2 mile trail run in Reading, PA ( Get in touch with Coach Ave at to discuss rides & carpooling and a game day plan. If you are prepping for the Broad St Run or any other big race this spring, this is a great little practice jaunt.
Adrian, using his fitness.

Adrian, using his fitness. Picture courtesy of Nat Arem.

For the women in the room.

Liberty Barbell Club is thrilled to host nationally reknowned Olympic Weightlifting Coach John Broz for an Olympic Weightlifting Seminar that is appropriate for beginner and advanced lifters alike. Sessions are available on two separate dates (March 11th and March 13th).  Check out the info and sign up here!

Do you want to understand that movement standards expected of you at CFCC even better than you already do? Do you want to very clearly understand how you will be judged if you have signed up for the CrossFit Open? Sign up for the CrossFit Online Judges Course! It’s just $10 and you will definitely have your eyes opened!


SELF-MYOFASCIAL RELEASE: Foam Roll all the things, 5 minutes.

MOVEMENT PREP: Partner Assisted Lat Stretch, 30 seconds per side.  Band Pec Stretch, 30 seconds per side. Band Overhead Stretch, 30 seconds per side.

SKILL WORK: The Kipping Toes to Bar

STRENGTH: Weighted Pull-up (pronated grip), peak of 2 reps. (in about 15 minutes).

SKILL WORK: High Hang Power Snatch


AMRAP in 8 minutes: 3 High Hang Power Snatch (pick your load), 3 Toes to Bar, 6 High Hang Power Snatch, 6 Toes to Bar, 9 High Hang Power Snatch, 9 Toes to Bar, 12, 15, 18, 21, etc. Directly after the 8 minutes are done you will have 1 minute of rest and then, 1 minute of as many double unders as you can.  Record your score for both AMRAPs.

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