Downhill Mountain Biking at Mammoth

Sign up for two days of exploring and adventuring over the weekend of September 7th!    Most people will spend at least one day downhill mountain biking, but there is

Earworms

Saturday, August 8, 2012 Strength/Skill: Practice and warmup your squat clean and then get to it! WOD: (by request) “Hidalgo“ For time: Run 2 miles Rest 2 minutes 135 pound

Many Thanks, and the CFE S&C Recovery

Friday, September 7, 2012 Mobility/Warmup:10 minutes or 2 rounds of:Row 200 meters1 minute of your fav Hip Mobility10 Good Morning with barbell10 GHD Situps10 Overhead Squats with Barbell or PVC

What the Sea Gave Us

Thursday, September 6, 2012 Mobility:Hip Prep AND Shoulder Prep Strength: Take 20 minutes to work on this complex:  1 Power Clean + 2 Split Jerks Notes:  Go as heavy as

Peeps.

Wednesday, September 5 Track Night only a few blocks from the gym tonight! Warm Up/ Mobility:Run 400 m DROM15 PVC Dislocates15 Push ups15 Ring pull ups/activations15 Jumping Squats15 Hip Extensions

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Week of Monday, September 3, 2012   NOTE:  Track Night this week will be at the park by the gym, HERE! Single-Sport: Running Short Interval (Track Night – at the park by the

Tuesday.

Tuesday, September 4, 2012 Click HERE for the week’s programming! Mobility/Warm-up:2 rounds:Jog 200 metersRack mobility, 30 seconds eachBottom of front squat, 30 seconds Strength:EMOTM for 7 minutes:2x 1 1/4 Front Squats

Going out with a Bang

Monday, September 3, 2012 Open Gym Only today from 8am-Noon!  Join us at Mother’s Beach afterwards for Volleyball! Warmup/Mobility:Jump Rope in Reverse, 1 minuteDouble Under Practice, 2 minutesDROM15 GHD Situps15

Kale-licious!

Sunday, September 2, 2012 Mobility:DROM (include wrists and ankles) Gymnastics Warm-up:3 Rounds or 15 minutes of:5 Muscle up Ring Rows, slow and controlled10 Hip Extensions3 Wall Walks10 Pistols (5 each)

Happy Anniversary!

Saturday, September 1, 2012 Mobility:Shoulder Prep Strength/Skill:3 rounds of8 Weighted Strict Pullups, heavy as possibleRest 60 seconds8 Strict Press, heavy as possibleRest 60 seconds Notes: Use a weight that allows