Tuesday, 7/3/12

2 Jul

The 4th of July is almost upon us! This WEDNESDAY CFCC will be closed for almost every class save ONE that we hope to hold outside and TAKE OVER PHILLY WITH. At 9am it’ll be cool-ER outside and we’re hoping to beat the heat with some deadlifts, box jumps, and double unders in Washington Square Park (don’t worry – we’ll DRIVE the equipment over :)). COME OUT AND PLAY!  Sign up on Mindbody so we know how much equipment to bring!

CONDITIONING with Tim at 630-7a.

INTRO TO OLY with Jim from 1130-1pm.

HYBRID OLY with Erin from 7-9am, with Jim from 530-730pm.

ADVANCED OLY with Jim from 9-11am and 730-930pm.

CROGA with Tim at 6pm.

Check out the progressions for tomorrow’s skill work period!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders (front and back!), 5 minutes.

MOBILITY: Pec Roll “Y” and “T” – 30 seconds, each arm, each side.  German Hang, 1 minute. Ring Hold Practice. Ring Dip Balance Practice.

POSTURAL ACTIVATION: Handstand Hold, 1 minute.  If you can, roll out of this Handstand!

SKILL WORK: Handstand Walking – spend 15-20 minutes working on this skill in it’s many various forms.  And, for those of you that are already fretting – if you are still afraid of being upside-down – don’t worry!  We’ll scale Handstand Walking as far back as we need to go to move you in the right direction but not pee your pants. 🙂

METABOLIC CONDITIONING: AMRAP in 6 minutes: 6 Ring Dips + Ring Dip Turn-out (THIS PART IS ESSENTIAL… NOT DOING IT IS A NO-REP!), 6 Pistols Each Leg – if NO pistols perform 12 Walking Lunge Steps.

Remember, pistols can be practiced like thisthe noon class rolling into pistols!

How to Roll out of a Handstand, with Sammy and Tim!


Why we are OBSESSED with the turn-out in the ring-dip! Get your learn on and comprehend how you could STILL be doing CrossFit when your grandkids are doing their first deadlifts!


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