Sunday, 1/29/12

28 Jan

I’m so proud of the ladies of CrossFit Center City that competed at CrossFit Queens yesterday. I’m also so thankful for those of you that were following along and encouraging us by either being there or Facebooking – thanks for thinking of us! Below, Tara sets up her pull-up, the second movement of the first workout. Go team.

GYMNASTICS with Sammy at 9am and 2pm:

SMR: lax ball shoulders, 5 minutes
Mobility: Band overhead-behind you-stretch, 1 minute each side
Skill #1: back extension roll to handstand
Skill #2: bridge work: bridge-up, back limber, handstand limber
Metabolic Conditioning:
3 rounds for time:
Bridge walk 15ft. (scale: 10 bridge-ups or 15 superman rocks)
10 inverted burpees
10 burpees

INTRO to OLYMPIC LIFTING with Erin at 10-1130am AND 1-230pm:

This class is already full but an alternate class has been posted (those on the waitlist have first dibs!)

ADVANCED CLASS, 1130am-1pm:

1130-1145a: Warm-up.
1145-12p: Work your weakness.


Three rounds, 9-7- and 5 reps, for time of:
135 pound Squat snatch


The last workout of Hail to the Queen:

In under 10 minutes, complete:
4 rounds for time of:
4 heavy deadlifts
Use the rings to drag a sled 75ft. with three turns.
3 rope climbs

Time to beat… 430something.


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