Workout of the Day: Saturday, 8.24.13


Bring a friend to CFCC to the 9am today!

Photo courtesy of Hudson Handel Photography.

Mason - Sled Push


MOVEMENT PREP: Foam Roll as needed, 5 minutes. Lax ball the feet and calves for 2 minutes on each side. Single Leg Squat Hold, 1 minute per side. Single Leg Deadlift (really focus on hinging properly here, and try to keep the leg behind you totally straight), 10 reps per side.


With a partner (who completes the entire cycle before the next partner goes) complete 3, 3-minute bouts of each (rest as needed between rounds):

Trace hand over hand ONE length of any rig in the room that you choose (like monkey bars, but only one side of the pull-up rig)

Bear Crawl 60ft. (two room lengths worth)

Broad Jump 60ft. where your jumps MUST be placed on x’s that will be drawn across the room (if you do not make the jump, you must go back to where you started jumping).

This workout is completed in a pretty different format than our typical ones – workouts like this may be classified as “Movnat” oriented.

COMPETITOR’S PRACTICE is from 10-12pm today.

If the weather looks good for today’s WOD we will be taking some equipment outside.  You won’t need anything else but a pair of running shoes, some water, and a jump rope you prefer (you can bring some from the gym if that’s easier).

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