Workout of the Day: Sunday, 7.28.13

One of the best images from this year’s CrossFit Games so far – the Zig Zag Sprint!


Remember, we’re hosting a CrossFit Games Viewing Party at the gym from 2-5pm (on Sunday) – bring anything you want to eat or drink but The Art of Medicine will be providing some food from Chipotle as well – thanks so much, Jack! If you haven’t checked out Jack’s Facebook page and innovative way at looking at prescriptions, pain management for CrossFitters, and hand healing salves, you should!


Today is BRING A FRIEND day at CFCC!


MOVEMENT PREP: Foam Rolling, a brief review and rolling for about 5-7 minutes. Spiderman Step, 1 minute on each side (emphasizing tilting the pelvis toward the ground by squeezing your glutes!), Single Leg Squat Hold, 1 minute per side.

FUN: Medicine Ball Musical Chairs for about 10 minutes. It is what it sounds like :)

SKILL WORK: Tire Flip Instruction and Practice – for about 15 min.

CONDITIONING: Then, a relay: complete as a team (any number of participants that make it even works), 30ft. of each: Burpee Broad Jumps, Bear Crawls, Crab Walks, Walking Lunges. Repeat this effort if there is time for a better team time.

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