Wednesday, 7/25/12

24 Jul

CROSSFIT ENDURANCE (Running) with Liz at 630am, (Rowing) with Liz at 530pm.
CROGA with Tim from 8-845am.
HYBRID OLY with Erin from 9-11am.
INTRO TO OLY with Sammy from 530-7pm.
FOUNDATIONS with Liz at 630pm.
GYMNASTICS with Sammy at 730pm.

Seeing the above list for ALL of the classes we have in just ONE day in addition to our normally scheduled WOD I feel the need to point out that you will ABSOLUTELY not find a schedule like this one ANYWHERE – ANYWHERE! There was a time when the extent of our classes was REGULAR WOD ONLY… can you imagine what that would be like? Your Coaches are passionate about their specialties, experienced as Coaches and not just as athletes, AND personally committed to making you better at any of the above categories of what we do as “CrossFitters” – if you haven’t checked out any of the specialized classes yet – you really should! Not only are they a GREAT compliment to your training, they are also FUN, and a huge part of the worth of your membership here at CFCC.  If you have questions about how best to use this schedule – feel free to email me!


Rach, setting up for a kipping HSPU in the middle of the metcon yesterday. She had to complete the last set in singles, but she gauged her rest appropriately and got through it! There’s a saying in CF, “It never gets easy – and, you wouldn’t want it to,” and whether you were doing knee push-ups or handstand push-ups you can bet that each of us felt like 15 was just a little more than we were used to in a set!

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.

DYNAMIC WARM-UP: 3 minutes, cycling through the following (spend more time with what feels more relevant to you): Heel Pressdowns, Cossack Squats, Squat to Stand, Leg Swings, Hip Swings.

ACTIVATION: Broad Jump, 5 attempts at a peak of 1.  Record your best!

STRENGTH: Sumo Deadlift, up to peak of 1.

METABOLIC CONDITIONING: For time: 50 Burpees including 2011 Games Standard (don’t clap over your head but do jump on a 45lb. plate in front of you).


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: