Workout of the Day: Thursday, 7.11.13

Fair warning… the CrossFit Total is coming… on November 1st and 2nd, 2013!

For those of you who are new to the gym – this is a FREE event opened to all members of the gym where you max your Back Squat, your Deadlift, and your Military Press ALL in one day.  It’s a lot of fun and a GREAT Strength Benchmark that we complete at CFCC 2 times a year.


In case you missed it:

our current cycle of programming (complete with a section on why we are only running on Thursdays and some film of your own running!), the pull-up program that you can complete at home or at CFCC, and Paul, who will soon be helping us out with our competitor’s program at CFCC, writes about “Embracing the Suck”.



MOVEMENT PREP: Lax Ball the Glutes and Lower Legs, 3 minutes per side. 3 rounds of: Single Leg Glute Bridge, 2 reps per side. Bird-dog, 2 reps per side. Single Leg Squat Hold plus PVC Overhead in Clean Grip, 1 minute per side.

SKILL WORK: Pose Running Drills

CONDITIONING: 4 x 400m – time each 400m and attempt to rest to as long as you work. Bring a stopwatch if you have one!


Coach Ave and Paul proudly present…




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