Friday, 3/16/12

ELEMENTS: None.
SPECIALIZED SESSIONS: Advanced Oly 3-5pm and 5-7pm.
GAMES for the WEEKEND: Friday at 4pm (hopefully before your St. Patty’s Day madness), Saturday at 12pm, Sunday at 10am (this session has been moved up a little earlier – if a later day session is needed please contact me directly at erin@crossfitcc.com)

Irish Soda Bread, from Elana’s Pantry.

This looks like it's going to be a lot of fun! Save the date!

SELF-MYOFASCIAL RELEASE and MOBILITY: Coaches Choice, 10 minutes.
DYNAMIC WARM-UP: 3 rounds across the gym: High Knees, Butt Kicks, Toy Soldiers, Karaoke, Bear Crawl.
STRENGTH: SUMO DEADLIFT, up to a peak of 1.
METABOLIC CONDITIONING: WOD 12.4 – 150 Wallballs, 90 Double Unders, 30 Muscle-ups, 12 minute cap.

For more information about WOD 12.4 – check this out.