Day 2

Make sure to check the schedule for today and tomorrow!!!  There are limited hours and only open gym times available due to the CrossFit Games!

Saturday, July 26, 2013

Warmup/Prehab:

3 Rounds for Quality:
Monster Walks, 10 each direction
100′ Bear Crawl
10 Ring Rows

Notes:  After the warmup, spend most of your time setting up and practicing the movements for the workout!

Conditioning:

“The 300 Workout”

25 Pullups
50 Deadlift (135/95/65)
50 Push-ups
50 Box Jumps (24/20 in)
50 Floor Wipers (or Knees to elbows)
50 1-arm KB Clean and press (35lb KB, 25 reps each arm)
25 Pullups
-30 minute cap-

Notes: KB clean and press initiates from the floor. May be subbed out with Dumbbells.

Cool Down

2 rounds:
10 Jefferson Curls
10 Xiaopeng Forward (5 each arm)

Thanks for the video Charlie!

What a day and still two more days to go!  There is so much to talk about, from the performance of the team to the individual competition to the kick ass PCF fan club!  I look forward to discussing legless rope climbing technique and pig flipping, but right now, I am ready to get back to bed and do it all again tomorrow!

Our first workout tomorrow is at 10am at the Soccer Stadium.  Remember, if you need regular updates and details, be sure to join/check our Facebook Group!