Workout of the Day: Tuesday, 11.12.13

5 Ways you can be involved in what’s happening at CFCC going into the New Year!

1, You can still sign up for the Stache Showdown here!
2. CFCC is going climbing – see all the details here, sign up for real at the front desk, and COME WITH US!
3. Save the date: Diane Sanfilippo of Balanced Bites is coming to CFCC on January 25th! She is a New York Times Best-Selling author, and an expert on all things Nutrition and CrossFit!
4. The Rittenhouse Run is on Saturday 21st: we’ll be CrossFitting outside in ugly Christmas sweaters!
5. We’re making HUSTLE sweatshirts for winter! You can pre-order yours at the front desk.


Gaber. Doing things as only a Gaber can do them.



Fire hydrant LAX balling, 5 min
10 reps of each:
Bent knee twists
Leg raises
Straight leg spinal twist
Yoga push up to lunge

ACTIVATION: Agility ladder work, 5min


POWER: Clean, work up to a tng peak of 3 reps with a Coach. Then, take 80% of that and attempt to complete 3 tng reps EMOM for 5 minutes.

FOR QUALITY: 7, 6, 5, 4, 3, 2, 1 reps of: Strict Skin the Cats, Strict HSPU

*if the strict HSPU are too easy for you add depth.

*If the Skin-the-Cats are too difficult for you, accumulate 30 seconds of an L or a Tuck-Sit for every round off the paralletes.

*If the HSPU are tough for you, use a band variant, a negative if you are still getting used to kicking up and getting into the tripod, or if you’re still struggling with the kick-up, use a push-up.

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