TUES 06.04.13 Gymnastics class starts tonight!

Soak it in!

I am so proud of the coaching team we’re building at CFM. Our team is devoted to helping you all achieve the highest level of fitness you can. Make the most of the access you have to these amazing coaches!
We’re SO FORTUNATE to have Olympic Bronze medalist Cheryl Haworth working with us to coach Olympic Lifting now. Join Cheryl for Open Gym this Saturday from 12n-2p to work on Olympic Lifting.
You’ve also got a few more rock star coaches in Cassie & Lindsay, leading specialty classes tonight.
Cassie’s new weekly gymnastics class starts tonight at 8p. Do you need help with handstands, rope climbs, pistols, muscle ups or some other body weight movement? Well NOW is the time to improve your gymnastics skills. Cassie is a former youth gymnastics coach & college cheerleader. She is also CrossFit Gymnastics certified and JUST attended Carl Paoli’s Movement Mechanics seminar on Sunday.
The class will feature a 15-minute warm up, mobility & flexibility work, followed by 30 minutes of skill work and about 15 minutes at the end for a workout.
Here’s tonight’s Gymnastics WOD:
As many quality reps/rounds in 8 minutes of:
6 Pistols
8 Push ups
10 V-Ups
AND, back again this week, you can check out Lindsay’s Ninja Training class tonight at 7p. Lindsay was a track star at UNC Chapel Hill. Her class focuses on running technique, sprints and Meet for class at CFM at 7p or over at Piedmont Park in the Active Oval at 7:15.
Here’s tonight’s Ninja Training WOD:
A. A Skip, B Skip, C Skip, Alternating Fast Leg, Duck Walk, Crab Walk, High Knees, Butt Kicks. Each drill 50m with 50m jog x2.
B. Fire Hydrants, Scorpions, Iron Cross, Shoulder Rolls & 5 min stretch
C. 10x100m with 60 seconds rest between each sprint.

Enjoy the expertise!

Specialty classes this week:

Tues 7p – Ninja Training w Lindsay
Tues 8p – Gymnastics with Cassie
Wed 12n – Yoga with Beth
Wed 7p – Rowing with Uran
Thurs 8p – Beginners CrossFit with Cassie
Thurs 8:15p – Yoga with Laura
Sat 9a – Beginners CrossFit with Cassie
Sat 12n-2p – Olympic Lifting Open Gym with Cheryl
Sun 6p – Yoga with Monica

CFM’s newly appointed Social Chair Alison is hosting a Happy Hour this Friday at Steamhouse Lounge. Join her for a post-WOD (or just post-work) beverage from 6 to 8pm at Steamhouse on Friday!
Which way to the Happy Hour, Lee?

Workout of the Day

A. Clean: 2-2-2-2-2
B. For time:
6 Power Cleans 135#/95#
2 muscle-ups*
4 Power Cleans 135#/95#
4 muscle-ups
2 Power Cleans 135#/95#
6 muscle-ups

*Sub 3 dips & 3 chest to bar pull ups for 1 muscle up (or 6 of each in round 1, 12 of each in round 2, 18 of each in round 3)

And coming tomorrow…

A. Weighted pull up: 3-3-3+ OR Strict pull ups OR negatives (with last set of burnout pull ups in a band)
B. As many rounds as possible in 20 minutes of:
:30 handstand hold
:30 L-sit hold
:30 bottom of squat hold
:30 chin over bar hold

*Count accumulated time holding position only. Rest time doesn’t count!

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