Saturday, September 1, 2012

CFK Atl Flyer.001
Free Kids Class today at 9 AM
Monday hours 10 & 11 AM only with Leah P

Workout of the Day

Before Class or In Warm up:
10 candle-stick-to-pancake-stretch rolls
2 x 10 pistols

Strength:
Supersets:
5 sets of 5 Push Press & 5 CTB Pull-ups. Move without delay from Push Press to CTB Pull-ups
Rest 2 minutes in between supersets.

Conditioning:
21-18-15-12-9-6-3
Thrusters (75/55#) 
SDLHP (75/55#)

"The Founder's Presentation: New Ideas" with Greg Glassman, freeCrossFit Journal video [wmv] [mov] [HD mov]

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