Workout of the Day: Friday, 12.6.13

Sign up for the Rittenhouse Run + Brunch here!

The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN in the format of a kind of movement-oriented scavenger hunt. Everyone can participate, and ugly sweaters are mandatory strongly suggested. Come join us on Saturday, the 21st!  

If you’re looking for a place to ugly sweaters – check this out!DSC_3883


MOVEMENT PREP: Lax Ball as needed, 4 minutes. AMRAP 6 minutes: Musical Wall Ball Slams – once you are out of the circle you must row until the whole team has run through the circle!

SKILL: Kipping!

For newer athletes: a review of how to do it. For more experienced athletes: a review of the butterfly kip for those who would like to begin work on this skill. To those looking for a little practice time: complete posted skill work according to your level of ability.

CONDITIONING: AMRAP in 15 minutes of: 300m Row, 15 Pull-ups, 15 Push-ups, 15 Box Jumps (24/20).

TODAY (FRIDAY!) Jay Chen and Mike Zoda are competing at the American Open.  Jay will go on first at 330pm PST (430pm EST) and Zoda will go on after him at 5pm PST (7pm EST).  Stay tuned to Liberty Barbell Club’s Facebook page to see these two representatives of CFCC own the platform!  The LIVE Webcast hosted by USAW is also here.


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