Wednesday, 11/7/11

6 Dec

Join the lovely yet burly Tim Heckman (featured below) for a magnificent hour of Mobility at 730pm every Monday and Wednesday night. Become a supple leopard – PR your lifts – it’s that easy!

Have you seen the CrossFit Boards yet?  Did you know that a number of CFCC athletes post their workouts, times, and general sentiments daily?  Go here to register – and then, if you have any issues – email me if you have any trouble with the process of registering!

Did you know that a small band of CFCCers is competing at CrossFit Hoboken this weekend?  If you would like to tag along to spectate, I would love to have some company!  Please email to let me know if you’re interested in coming so we can arrange transportation – it’s an all day thing!

Caption, please?

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, 1 minute. Lax Ball Upper Traps, Rear Delt, 2 minutes each.
MOBILITY: Wall Quad Stretch, 1 minute on each side. 90/90 off the box, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Wrist Stretches, Spiderman Steps, Adductor Mobs, Squat to Stands, Jump Squat.
STRENGTH: Overhead Squat, peak of 1. OR Back Squat, peak of 1. Your choice.
METABOLIC CONDITIONING: Tabata Wallball (20/14)

Men go above the yellow line, women in the yellow line.

CROSSFIT ENDURANCE with Liz at 530pm:

More rowing!

3-5×1000, hold effort within 3-5 secs


One Response to “Wednesday, 11/7/11”

  1. David Vanore December 8, 2011 at 2:56 pm #

    Caption: Bask in the glory of Tim as you do goofy s#@t on a floor! Do you spray aerosol cheeses on your snacks? Nay. Neither does Tim.

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