Friday, 12/23/11

22 Dec

Kassie is moving to Boston! We'll miss you, Kassie! Thanks for being a part of CFCC!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute on each side. Band Rack Stretch, 1 minute on each side. “No Money” Drill, 1 minute.
ACTIVATION: Medball Throw to Wallball Line (seated or standing), 2 minutes of 3 reps at a time.
STRENGTH: Press, up to a peak of 3.
METABOLIC CONDITIONING: 7 Rounds for time of: 7 Push Presses (95/65), 7 Burpees


One Response to “Friday, 12/23/11”

  1. Kassie December 23, 2011 at 12:31 pm #

    Thanks to my awesome Rittenhouse Run teammates, who gave me a push, I climbed a tree for the first time in twenty years.

    Thanks to CFCC, for pushing me throughout the last three months, I am ready to face the many “trees” to come. 🙂

    Happy holidays and best wishes for a wonderful New Year, everyone!

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