Saturday, April 2nd. Workout of the Day. Bring running shoes.

1 Apr

There will be a snatch review led by Erin at 3pm for those competing at CrossFit South Philly on Sunday morning.  Don’t forget to come out and support your teammates (yes, we are teammates).  Comp starts at 9 and should go into early afternoon.  CLASSES WILL BE CANCELED ON SUNDAY!

CFCC Workout of the Day

This is his skinless Pose.


Metabolic Conditioning:

1 Mile Run (Run like this!)

50 Wall-ball Shots

30 Pull-ups

25 Thrusters, 95/65lbs

15 Pull-ups

1 Mile Run

Competitors should rest and do mobility work for Sunday.  Great performances and effort shown on the sectionals WOD tonight!

Gymnastics WOD

Kinesthetic Awareness:

Handstand Walking


AMRAP 10 Minutes:

10 Handstand Thigh Slaps

10 Burpees

CrossFit Endurance WOD



15 push-ups, alternating grip
spiderman steps
spiderman steps with trunk raise
walking downward dog
leg swings
Figure 4, falling with a partner, pacing
band runs
Metabolic Conditioning:
2 rounds: tabata ladder

One Response to “Saturday, April 2nd. Workout of the Day. Bring running shoes.”

  1. Blair April 2, 2011 at 3:10 am #

    I’m more than slightly scared of this workout!

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