Workout of the Day: Monday, 7.1.13

It’s (after Prom) Peak Week!

Just a reminder about the schedule for this week, friends: We’re doing a BIG workout outside on the 4th at 10am but all other classes will be cancelled!

Below, guess who got their Level 1 Certification over the weekend?  Pictured are (left to right): Giulia, Adrian, Austin Malleolo (CrossFit Level 1 Instructor and Games Athlete), and Morgan!  Adrian and Morgan are part of a year-long Coaching Apprenticeship program that began in June at CFCC.  Also involved in this program are Shana McCarron, Cait Day, and Ryan Basa and Mike Zoda as Olympic Lifting Specific Coach Apprentices.

Each of the apprentices has a different reason for pursuing the Coaches Apprenticeship and each of them is beginning the process of their education by shadowing the new Elements course. The whole of their curriculum will include anatomy and physiology, injury prevention and scaling case studies, programming, and much more. The CrossFit Level 1 Certification is just the beginning of years of Coaching education for them all – I cannot wait to see where the next year takes them all as Coaches and as Athletes!  I will continue to update you all on their progress!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball the Quads, Hip Flexors and Adductors, 3 minutes per side. Samson Stretch, 1 minute per side. 3 rounds of: 3 Yoga Push-ups, 3 Jump Squats.
STRENGTH: BACK SQUAT, up to a peak of 1 rep.
CONDITIONING: 

Complete as many rounds as possible in 12 minutes of:
10 Burpees

25 Double-unders 

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