THIS is happening at CFCC this Thursday. Sign up here if you’d like to attend, and plan to train at 530pm if you train in the evening – this will be the only the available session and it WILL be outside.
CROSSFIT ENDURANCE (Running) with Liz, at 630am.
GYMNASTICS with Sammy, at 730pm.
CROGA with Tim at 1pm.
ADVANCED OLY with Jim, 9-11am and 730-930pm.
HYBRID OLY with Jim 7-9am and with Sammy, 530-730pm.
SMR: Foam Roll as needed, 3 minutes. Lax Ball Lower Body, 3 minutes.
DYNAMIC WARM-UP: T-Drill Sequences. – 5 minutes.
STRENGTH: Every other minute for 20 minutes: Pause (1 second hold only) Front Squat Triple. Begin at 50% and move up as follows: 60%, 70%, 75%, 80%, 85% – if you make it this far without failing, continue at 85% until 20 minutes is through. Go no higher than 85%. If you fail, you must back down to the previous percentage. Write up your necessary jumps before attempting so that weight set up is easy.
In teams of 3, for max Wallballs.
AMRAP in 10 minutes: Row 300m, Rest, Wallballs. One person at a each station. The rester begins wallballs when the rower gets done with 300m. The wallballer gets to the row after the previous rower is thru. The rower begins to rest after they’ve rowed 300m.