5 years of CrossFit

Get your post wod MaD Mobi!

Wow, time flies when you are having fun.  About 12 and a half years ago in 2000 we started  Tillman Physical Therapy &  Sports Training Center, Inc.  Then a few years later I was introduced to CrossFit.  My first workout was without a doubt the most miserable experience of my life… “Fran”.  Pow!  After that, like a whirlwind the CrossFit virus spread and soon we were all hooked.  in 2007 we affiliated and haven’t looked back.  I can’t tell you how amazing this community is.We are truly like a big crazy family.  We have learned together, grown together, suffered, laughed and cried.  The best part, this is only the beginning.  Technically it was Thursday the 13th but  Happy 5th Crossfit Birthday CFCP!  

Monday 9/24/12

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Back squat
5-5-5-5

1 set to failure 4 second negatives 40×0  8-12 reps (50-60)% of max

21-15-9
Thrusters (95,65)
Kb swings (1.5,1)
Push ups.

Mad mobi
Quad stretch standing
Pigeon
Press ups
Lat band stretch

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