Workout of the Day, 3.1.13

HYBRID/ADVANCED OLY, with Erin, from 7-9am.

SQUATTING ONLY, with Erin, 330pm and 430pm.

FOUNDATIONS, with Erin, at 530pm.

Scared of Running?  Have you checked out the Endurance Portion of CFCC’s blog? It’s full of all kinds of great information!

3 MORE reasons to join the CrossFit Center City Team during the CrossFit Games Open (it all starts next WEDNESDAY – so sign up now!): 1) We’re going to be hosting some happy hours throughout the Open that will allow for all kinds of hashing out of Open WOD stories. 2) Our entire next cycle is built around the idea that we’re going to fix some holes in our regular programming whenever we’re not being crazy on Thursdays competing! 3) If you like Peak Week… imagine 6 weeks of PEAKING every Thursday – cause that’s about to happen whether you sign up or not!

“Self-respect is the root of discipline: The sense of dignity grows
with the ability to say no to oneself.” 
-Abraham Joshua Heschel
anna and kevin

Kevin, stays after the last class of the day to cheer Anna on in Monday’s Workout of the Day. This, friends, is what it’s all about.


SELF-MYOFASCIAL RELEASE: As needed, 8 minutes.

MOVEMENT PREP: Coach’s Choice, 10 minutes.



Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.

*There is a mandatory 30 minute cap on this workout today*

The 400m Run:

Below, “Grace” times from yesterday’s WOD.


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