Monday, 3/19/12

18 Mar

SPECIALIZED SESSIONS: Mobility at 730pm with Tim.
GAMES: It’s the last week – WHEW!

We’re still set to move on Sunday, March 25th – and we REALLY need your help. This Sunday ALL classes of any kind at CFCC will be cancelled and the workout of the day will instead be MOVING THE GYM. Meet at the current gym at 10am to load everything into a UHAUL and walk it down to the new space! That’s right! As soon as this coming Sunday you’ll see CFCC’S new home… and let me tell you, YOU DON’T want to miss the unveiling!

Please sign up on the board if you’re going to be there – members who show up we’d like to surprise with a little “thank you” at the end of the day, but we need to know how many people will be there!

For the next few weeks our programming will be a little unpredictable as we move to 13th and Chestnut and acclimate to the new space. In the spirit of continued bonding with the entirety of the CrossFit world, our programming will reflect the mainpage – the CrossFit website that started it at all. We won’t be doing the workouts exactly, but every day, what goes on the mainpage will inspire what we do the next day. So, keep watching!

Check out the first month of CFCC’s existence (January 2009) to see that we were interpreting mainpage WAY back then with 12 Sandbags, 4 pull-up bar spots, and a teeny tiny room.

SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands and Adductor Mobs, 5 minutes.
DYNAMIC WARM-UP: 2 minutes of: Arm Swings as needed alternated with 10 Air Squats
POSTURE AND STABILITY: 30 second Handstand Hold, 30 second plank, 30 second reverse plank, 30 second single arm plank (one arm, and other arm).
SKILL/STRENGTH: Turkish Get Up, review the movement, work up to a max if you feel comfortable with the skill.
METABOLIC CONDITIONING: Five Rounds for time of: 15 Turkish Get Ups (1.5/1 pood – alternate arms as needed), Short Loop Run


One Response to “Monday, 3/19/12”

  1. gabrielpreston March 18, 2012 at 9:39 pm #

    Turkish Get Ups!!! Possibly my favorite thing to do for some reason. Very happy to see it back in the WOD!

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