Workout of the Day: Sunday, 12.22.13

THERE IS NO GYMNASTICS FOR TODAY!  Our holiday schedule is officially in effect!  Please take a look at the schedule here.  Today, there is a 10-12pm Hybrid/Advanced Oly class with Record and a 10am WOD with Morgan.

Have you seen what we’ve got in store for January?  The Nutrition program is going through a total revitalization AND there’s much more that’s NEW in store for those of you who have been through our program before! Check everything out here.

Below, me with a sandbag outside the first space CFCC ever inhabited.   The anniversary of CFCC’s birth is coming up! January 3rd, 2014 will be SIX YEARS of creating an arena for the urban athlete in Center City, Philadelphia!

Screen Shot 2013-12-20 at 4.52.48 PM

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Shoulders – 5 minutes. From here: MovNat Flow Warm-up – 10 minutes.

CONDITIONING: “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. For total reps.

Previous scores for Tabata Something Else are here!

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