Tuesday, 5/15/12

14 May

CONDITIONING (click the link to see the programming AND a description of the purpose of this class) with Tim at 630am (1/2 hour class)
(click the link to see the programming) with Erin at 7-9am and with Jim at 530-730pm
ADVANCED OLY with Jim at 9-11am and 730pm-930pm
CROGA with Tim at 730pm

Don’t forget that Registration for Summer Camp is officially OPEN!

To learn how to flex your mind – sign up today for Annie’s Mental Strength Seminar (THIS SUNDAY afternoon!)

Keep your mind open: keep your body and movements as free as possible. An open mind is not one that is easily filled with every bit of nonsense that is current. It is one that has not fixed on concrete ideas about anything, a mind that reflects, seeks, and basically, yearns for knowledge, improvement, success, and in the case of the last lets nothing stand in the way of achievement, leaves no stone unturned, no experiment untried. Percy Cerutty, pioneering running coach

FIRST TIME COMPETITORS at Regionals talk about their experience below.  Record made it this year after less than a YEAR total of CrossFit – where do YOU want be by next year? The best time to start, is now.

Anna and Record battle it out last year at the Battle of the Bands.


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side.
SKILL WORK: Tripod to Headstand to HSPU (if possible – use a band to assist if needed). Teach for 2 minutes, practice for about 10 minutes.
DYNAMIC WARM-UP: Single Arm Ring Row Tabata (switch arms at every interval)
STRENGTH: Press, up to a peak of 3.


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