Workout of the Day: Wednesday, 5.15.13

Don’t forget!  The Nutrition Seminar is THIS Saturday from 12-230pm.  It’ll be a comprehensive way to start the BCCC (CFCC’s Body Composition Change Challenge – The Swimsuit Edition).  If you have no idea what I’m talking about, come anyway.  This Seminar is a HUGE part of the process of allowing CFCC to bring you to your best! Sign up under “Seminars” in Mindbody.

And the winner(s) are… for MARCH, Daffy! …and for APRIL, Clair!  These two have both won a FREE personal training session with the Coach of their choice!  Congrats on your PRs, you two!


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Hey!  Come run around with us on Wyebrook Farm on Sunday!  We’ll be leaving from the parking lot at 13th and Walnut (backing off to Sansom too) at 11am.  We’ll come back before 4pm.  Go here to arrange rides, claim a spot, etc. It’s a going to be a great time to learn about what farms like Wyebrook do, to buy some great food, and to chill out for a bit with some gym folk :)

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This is such a great part of doing CrossFit!

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MOVEMENT PREP: Lax Ball as Needed, 5 minutes. Pec Minor Release, 1 minute each side. Pose Running Drills.
ACTIVATION: Ring Support, accumulate 1 minute in as much of a turn-out as you can get.
SKILL WORK: The Kipping Handstand Push-up.

21-15-9 reps of:
Handstand push-ups
Ring dips
*Stimulus: if you are still getting used to these movements for the first time… try a smaller rep scheme: 15-12-9, 12-9-6,  or even 9-6-3 is ok for today! There’s a mandatory 15-minute cap on this workout today.

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