Workout of the Day: Saturday, 4.19.14

Bring a Friend is at 11am Today.

On a side note, we have a few CFCC athletes competing at South Mountain CrossFit for their first strongman competition today.

Send them good vibes!


10AM “Strongman Inspired” Workout of the Day

SMR: Lax ball pecs – 1 min/side, Lax ball glutes – 1 min/side
Movement Prep: Prone T stretch – 1 min/side, Prone Y stretch – 1 min/side, Offset waiters carries on the plank – 10mins
Activation:  Review of Tire Flip and Rope Climb
Conditioning: Strongman Fight Gone Bad
3 Rounds of 1 minute at each station: Tire Flips – Rope Climbs – Airdyne(calories) – Row(calories) – Rest
Score is the total amount of reps and calories.

11AM Bring a Friend

Movement Prep: Track Warmup
Skill Work: Rope Climb practice

WOD: Brenton – Five rounds for time: Bear crawl 100ft, Standing broad-jump, 100ft
Do three Burpees after every five broad-jumps.
Post WOD: Lax ball feet and calves – 5 minutes


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