The Fourth!!
Wednesday, July 4, 2012 We are only open from 9am-Noon Today! Mobility:Jog 600 metersHip Mobility on Box, 2 minutesDROM Warmup:2 Rounds of4 Strict Pullups6 pistols, (3 each side) weighted if
Clean up.
Tuesday, July 3, 2012 We will have Open Gym from 9-noon on the Fourth of July! Mobility/Warm-up: 100 Single skips Hip prep as needed Tricep mash, 1 minute each Strength:
120702
Week of Monday, July 2, 2012 Single-Sport: Running Short Interval (Track Night – bring stopwatch) 400m Time Trial, then perform 4 x 400m @ 75% of Time Trial pace Rest
The Other Games
Monday, July 2, 2012 Our track night video makes the CrossFit Endurance website! Mobility/Warmup: 2 Rounds: Jog 100 meters forward, 100 meters backwards 10 Wall Extensions 10 Wall Squats Sampson
American Salad
Sunday, July 1, 2012 Mobility/Warm-up:Row 50015 Ghd Sit ups15 Hip extensionsHip Mobility on box, 1 minute eachKeg drill, 2 minutes Strength:10×2 Deadlift with bandsLoad bar with no more than 50%
Cooneys’ Revenge
Saturday, June 30, 2012 Mobility:Shoulder Prep Gymnastics Warm up!20 Minutes, 3 to 5 rounds5 Press to Headstands5 Strict or L-Pull ups8 Pistols, 4 per leg10 Seconds Handstand Hold ‘Beat the
Just Do It
Friday, June 29, 2012 Warmup/Mobility:Jog 400 metersDROM10 PVC DislocatesTricep Mash, 90 seconds each arm Strength:15 minutes to find your 1 rep max split jerk Workout:4 Rounds for Total Time:7 Split
The Gateway
Thursday, June 28th, 2012 Mobility:Shoulder Prep Gymnastics!15 Minutes, 2 to 3 rounds for quality5 Handstand Kick ups 5 Muscle up row or false grip ring row 2 Strict Handstand Push
Picture Show
Wednesday, June 27, 2012 Remember to check out the Endurance training blog! Mobility:10 PVC Dislocates10 Wall ExtensionsSampson Stretch, 30 seconds each10 GHD Situps, full extension at bottom10 Hip Back Extensions,
Tooz-day.
Tuesday, June 26, 2012 Mobility:DROM20 leg swings per sideFloor portion of shoulder prep Strength:Back squat: 5-5-5-5-5*First 3 sets at 75% of 3 RM, last 2 sets at 80% of 3RM-
