Partner Wod

DSC_3944Jodi Vaughn and Sam Stemmermann at the

Vaughn Weightlifting launch party

Speaking of

VAUGHN WEIGHTLIFTING

New Sessions start next week!

Monday/Wednesday – 6:30pm

Tuesday/Thursday 10:30am

email robin@crossfitcp.com to get registered

(combination Olympic Lifting and CrossFit available)

THIS WEEKEND

Saturday

Open Gym – 9:00am with Rafael

Double-Under Seminar – 10:00am

Sunday

9:00am – ReFlex

10:00am – Skillz & Sprintz with Stacey

MONDAY

Gymnastics Skills starts again

Monday/Wednesday

4:45pm

This 4 week session will cover

Strength – strict pull ups (with negatives)

rings and parallel bars support hold

strict dips

strict muscle-up progressions (chicken wings, Russian dips, transitions)

 strict handstand push-up variations

and core strengthening every day.

Skills – head/handstand holds

handstand walks (progressions)

skin the cat

ball up and inversion on rings

back levers

kips swings

pull overs

forward rolls

and I’m sure more after this weekend!

Matt is attending the newly re-programmed Advanced Gymnastics Course this weekend with Dave Durante!

email robin@crossfitcp to get registered

or come try a class on Monday.

Dynamic warm up 
 lunge stretch, cradle stretch, inch worms, frankenstein kicks
Group warm up
50 heavy Russians.
Skill
Practice muscle ups
5-7 minutes
Strength
Front squat with tempo
3-3-3-3-3.   53×1
Wod
Partner up
Row 500 meters
5 rounds of
20 burpees over partner (alternate)
20 medball sit ups passing to partner
20 push ups
then
Run 400 meters.
Mad mobi 
Press ups
Keg stretch
Lat stretch band
Calf stretch.

 

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