Monday, 5/21/12

20 May

If you’re wondering what we’re up to Programming-wise – don’t forget to check out this link!  This is the week BEFORE Peak Week (the week of singles!)

BIG NEWS: If you don’t sign up (by down payment or IN FULL) for Camp by PROM (June 23rd) – it’s not gonna happen this year, folks!  Sad, but true… AND COMPLETELY UNNECESSARY.  Stop what you’re doing, grab your $ – and SIGN UP NOW.  To learn more about what this event is all about go here.  Expect lots more information about the events of the weekend to be disclosed soon!

“Achievers simply do the things that others WILL (not want) to do.” – Annie Stone

Thanks to those of you who came out yesterday for Annie’s Mindset for Success Seminar – we all learned a lot and look forward to hearing more from Annie in the future.  She’s a wise spirit, a strong leader, and an inspiring force to be reckoned with at the gym on a daily basis.  Thank you, Annie!

Hybrid Oly with Jim, 7-9am – with Sammy, 530-730pm
ADVANCED Oly with Jim, 9-11am and at 730-930pm
CROGA with Tim at 12pm
FOUNDATIONS with Tim at 630pm
GYMNASTICS with Sammy at 730pm


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 2.
METABOLIC CONDITIONING: 3 Rounds for Max Reps: 1 minute Back Squat (135/95), 1 minute Row for Calories, 1 minute rest.

The CrossFit Mainsite series continues!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: