Workout of the Day: Monday, 5.12.14

The next #RECHARGE program is starting today!  For more information, go here. Measurements will be on Monday and Tuesday evening of this week from 4-7pm. If you’d like to be a part of the Recharge, email!

Just as a heads up: the #MidtownMile is a Recharge benchmark as is the workout we’ll be doing on Thursday – be sure to attend class on those days if you want to be a part of the program!

We had so much fun seeing you all PR during the BROTAL after such a GREAT cycle created by Coach Tim and Danny.  I have some fun news for you all – Coach Perrin is up next for Programming through June!  Just to fill you all in on what the Coaches have been up to: we are two weeks away from Regionals Weekend. Here are the details for the weekend in case you are interested!  Programming-wise, the gym will be taking a 3-week deload to have a little fun while the weather gets nicer AND specifically address our push-up and pull-up strength.

As always, if you have any questions about programming or blending our current cycle with your goals, feel free to email me!


In light of Regionals I thought it might be fun to feature some older photos of the Coaches from when the first started CrossFit at CFCC this week.  Here’s the first: this is from back when Coach Record felt like 115lbs. overhead was heavy AND she lifted in socks because she didn’t have olympic lifting shoes…



MOVEMENT PREP: Lax Ball Feet and Calves, 5 minutes. Active Hip Flexor Mobilization, 15 reps per side. On planks, complete 3 rounds of: lunging, forward bear crawl, backward bear crawl.
STRENGTH: Pause Back Squat, work up to a peak triple within 6 sets.
CONDITIONING: “”Midtown Mile”” – previous times:

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