Wednesday, 6/1/11

31 May

Welcome to June, CFCC! What better way to start the summer but with a friendly 5k? Todd and Melanie are running the Badges of Honor 5k in Fairmount this weekend!  Post to comments to team up with them!

Find out more about CrossFit Endurance from its creator, Brian MacKenzie, in Competitor Magazine.

Sammy preps to return to the bottom of the muscle-up in false-grip.

(Upstairs, taught by Erin (night classes)).

Self-Myofascial Release: Lax Ball to Shoulders, 5 minutes.

Mobility: Thoracic Extension on the Foam Roller, 1 minute. Use a super friend!

Dynamic Warm-up: from Gymnastics WOD

Metabolic Conditioning:

“Amanda”

3 Rounds of 9, 7, 5 reps for time of: 

Muscle-Up

Squat Snatch (135/95)

Find out more about the amazing woman who this workout is named after.

——————————————————

What’s the deal with Barefoot Running?

ON RAMP:

(Outside only at 630pm, going to Washington Square Park, taught by Liz)

Skill Work: What is POSE Running?

Dynamic Warm-up: CrossFit Endurance Warm-up

Metabolic Conditioning: 

Four Rounds for Time of:

400m Run

50 Air Squats

———————————————————

CROSSFIT ENDURANCE, with Liz, at 530pm.

1 mile (3 min rest), 800m (rest 2 mins), 400m

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