Wednesday, 5/9/12

8 May

CONDITIONING with Tim at 6am.
HYBRID OLY with Erin, 9-11am.
CROGA with Tim at noon.
CROSSFIT ENDURANCE – ROWING, with Liz at 530pm. (not yet posted).
INTRO to OLY with Sammy from 530-7pm.
FOUNDATIONS with Liz at 630pm.

Summer Camp Registration Opens at 6pm on Sunday, May 13! Regular Members: $475; Full-time Students: $375.  Be one of the first 10 people to register and receive a $50 discount!  Friends, significant others, and family members are welcome to join us for the entire weekend, though participation in the Decathlon will be limited to CFCC members.  Register at

May Day in the park from last year – BEFORE Angie could kick up to a handstand…

SMR: Foam Roll Upper Back and Triceps, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute per side.
SKILL WORK: Kipping, 3 minutes of instruction. 7 minutes of practice.
STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 3.

From the Floor:

10 Front Squats (155/115)
30 Double Unders
8 Front Squats
30 Double Unders
6 Front Squats
30 Double Unders
4 Front Squats
30 Double Unders
2 Front Squats
30 Double Unders

* If no double unders, complete 100 singles.

CONDITIONING with Tim at 6am:

SMR: Foam Roll as needed, 5 minutes.
Mobility: Coaches’ Choice, 5 minutes.
Dynamic Warm-up: Double Under Skill Work – 5 minutes.
Metcon: 5 Rounds of: 1 minute Row for Calories, 1 minute Goblet Squat (1.5/1 for max reps), 1 minute REST.

FOUNDATIONS with Liz at 630pm:

SMR: “Ask the Coach”, 5 minutes.
MOBILITY: “Coaches’ Choice”, 5 minutes.
DYNAMIC WARM-UP: POSE Drills and Theory.
STRENGTH: Deadlift (SUMO), 5 sets of 5.
METABOLIC CONDITIONING: AMRAP in 8 minutes: 1 minute plank alternated with 1 minute of burpees.

GYMNASTICS with Sammy at 730pm:

SELF-MYOFASCIAL RELEASE: Foam roll upper back, 2 minutes; Lax ball pecs/shoulders, 2 minutes
MOBILITY: Band overhead stretch, 1 minute each side; Invert grip hang, 1 minute
DYNAMIC WARM-UP: 3 rounds of: wrist rocks, 30 seconds; hollow rocks, 30 seconds; inverted grip push-ups, 5; forward rolls, 3
SKILL #1: Handstand forward roll practice, 10 minutes
SKILL #2: Planche (on parallettes)
5 parallette shoot-thrus (with push-up + dip)
10 knees-to-elbows
1 pass of plank walk, 10 ft.


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