Sunday, 7/30/11

30 Jul

There is Yoga tomorrow (Sunday) at 12pm! Come get mobile!

And don’t forget… We are watching the end of the CrossFit Games from 4-6pm at the gym… Bring work, popcorn, a unicorn, or just yourself.

Congrats to all of our O-lifters. CFCC brought back six medals (out of a pool of over 75 lifters) and lots of PRs. We are so proud of you and so excited for what the next Olympic Lifting Cycle holds for CFCC! Many thanks to Jim Rutter for being THE MAN.

Self Myofascial Release: Lax Ball under upper traps plus glute bridge, 2 minutes.

Mobility: Partner-assisted Thoracic Extension on the Foam Roller plus Barbell, 1 minute each person.

Dynamic Warm-up: 2 rounds of 8 on each side: Arm Swings, Leg Swings, Hip Swings, Back Leg Swings.

Activation: Team Assisted Burpee Relay (60ft. – between teams of three), three attempts

Postural Stability: As a team, add up your total Tuck-sit time upon having each person make only one attempt at an Tuck-sit for max time.

Metabolic Conditioning: With your team, cover as much distance as possible on an erg in 10 minutes.


3 Responses to “Sunday, 7/30/11”

  1. Todd July 30, 2011 at 11:13 pm #

    The workout is up!

  2. sammaurelio July 31, 2011 at 8:24 pm #

    7/31 – for the record 😉

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