Monday, 5/7/12

6 May

Got a CFCC recipe and pic?  Send it to me at – the due date is Friday, May 11th. The 3 best, and 3 worst, win a cooking lesson dinner (FREE!) with Arrus, myself, Meghan and Abbey!  Enter ASAP!

For more information on the CrossFit Games Mid-Atlantic Regionals.

CROGA at noon with Tim
A 330pm Class!
FOUNDATIONS with Tim at 630pm

The women’s winner of the Mid-Atlantic Regionals, Jenn Jones, in the warm-up area.



SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: AMRAP 3 minutes of Back Squat (225/135) immediately followed by an unbroken (hands off the bar, or feet resting – you may rest in the hang) set of kipping pullups. Submit both scores.


FOUNDATIONS at 630pm with Tim:

SELF MYOFASCIAL RELEASE: 5 minutes of “Ask the Coach” – where are you sore? Let us address your recovery needs specifically!
MOBILITY: Coaches Choice, 5 minutes.
DYNAMIC WARM-UP: Review the Row.
STRENGTH: Front Squat, 5 sets of 5.
METABOLIC CONDITIONING: 3 attempts at 500m Row. Rest as needed between sets.


GYMNASTICS at 730pm with Sammy:

SELF-MYOFASCIAL RELEASE: Lax ball shoulders, 4 minutes
MOBILITY: Band assisted rack stretch, 1 minute each side; Trap & rhomboid stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: cat camels, 10 reps; floor leg lifts (lower to hollow), 5 reps; changing grip push-ups, 10 reps; arm circles, 10 reps each way
BALANCE/STABILITY: Headstand, 1 minute
SKILL: Kipping Handstand Push-Up
15 kipping handstand pushups
15 ring rows
15 burpees
20 hollow rocks
10 kipping handstand pushups
10 ring rows
10 burpees
20 hollow rocks
5 kipping handstand pushups
5 ring rows
5 burpees
20 hollow rocks


2 Responses to “Monday, 5/7/12”

  1. Anna May 7, 2012 at 12:48 am #

    330 class?

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