Friday, 2/17/12

16 Feb

PLEASE NOTE – there is NO 3-5pm Olympic Lifting Class today – EVEN IF IT SAYS SO ON THE SCHEDULE…

if you are planning on going along with the Advanced Class (OR, if you’d just really like to go this one time to lift stones, etc.) to CrossFit 1Force on Saturday at 12pm (meet at the gym at noon, be back by 3pm)- please let us know by emailing!  I’ll bring a minivan if I must – and we all know, ALL GOOD CFCC THINGS BEGIN with minivans!

As some of you know, both Ave and Cassie have been out all week due to an accident and some family issues. They are both doing better now and we are so grateful for their health. As a result though – some of our scheduling and emailing has been a little slow. Thanks for bearing with us – and we promise to make good on Monday when they both return!

Just make Kate’s face whenever you approach your monitor during FIGHT GONE BAND and the entirety of the row and you should be fine. 🙂

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coaches’ Pick! For 5 total minutes.
DYNAMIC WARM-UP: Try out the different stations of FIGHT GONE BAD.
STRENGTH: Supinated Grip Pull-up, up to a peak of 1 (if you set a personal record – notate it on the whiteboard!)

Wall-ball: 20 pound ball, 10 ft target. (Reps) – Women, 14 pound ball, 9 ft target (IN the yellow line)
Sumo deadlift high-pull: 75 pounds (Reps) – Men, use 2 pood kettlebell.  Women, use 1.5 pood kettlebell.
Box Jump: 20″ box (Reps) – Women, 20″ box
Push-press: 75 pounds (Reps) – Women, 55lbs.
Row: calories (Calories)

We have enough wallballs now to use to SQUAT to if you are not hitting full depth on the Wallball – beware – I’ll film you and CALL YOU OUT!


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