Tuesday, 4/3/12

2 Apr

How to get into Advanced Classes at CFCC. A new Advanced Schedule is coming at you PURTY SOON – our requirements MAY change, but they will not be less difficult than these!

In case you missed it and were wondering – CFCC has RULES!  Here are they are.

Aly backsquatting for the CrossFit Total in CFCC's FIRST SPACE. WOW, that's small.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: Cat Camel, 10 reps. Adductor Mobs, 10 reps each side. Heel Pressdown, 10 reps. Spiderman to Stand, 5 reps. Jump Squat, 5 reps. Russian Kettlebell Swing, 5 reps.
STRENGTH: Front Squat, up to a peak of 2.
METABOLIC CONDITIONING: 21-15-9 Reps of: Front Squat (155/115) alternated with a Russian Kettlebell Swing (2/1.5)

Inspired by.

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