Tuesday, 12/13/11

12 Dec

Sign up in the gym for the Rittenhouse Run and brunch at Parc!

Put the CrossFit Total on your calendar – it’s on January 21st. Forget what the CrossFit Total is? Check out our last CrossFit Total here. And see the alternate total here as well.

Bring stuff in for Angie’s Holiday PAWS Drive! – this is the last week!

Tis the season for baking stuff – Coconut Ginger Salmon

Angie at the top of her metcon back squat - after squatting 215 x 5.

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
ACTIVATION: Medball Slam, sets of 2, for 3 minutes.
STRENGTH: Pull-up, peak of 3.
METABOLIC CONDITIONING: “Angie” : 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats.

*You may also scale to “Half Angie” – which is what it sounds like ☺

ON RAMP: at 7pm.

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5-10 minutes.
ACTIVATION: Medball Slam, sets of 2, for 3 minutes.
STRENGTH: Pull-up, peak of 3.
METABOLIC CONDITIONING: “Half Cindy” : AMRAP in 10 minutes: 5 pull-ups, 10 push-ups, 15 squats.

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One Response to “Tuesday, 12/13/11”

  1. rachel December 13, 2011 at 9:26 am #

    Damn I’m gonna be away For the total! I ALWAYS miss these!!!

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