CrossFit – Sun, Feb 9
Presidents Day 2/17 8:30 & 9:30 only – reservations neededLadies Night Out – Thursday, February 20th 6pm @ Canyon Club Danville.Intramural “Open” Community Event.  Sat March 1st, 8th, 15th.  1 Wod, 1 Game, randoms teams drawn each day.  A new theme each week, endless fun, and a brunch & drinks each day to celebrate as prizes are passed out.  This event is suitable for all levels of CF.  Points awarded for guests too – so bring friends and family.
Age categories: Teens 14-17, Adults 18+.  If you're doing the CF Open as well, sign onto the Main site and get signed up for that – we will have judges for you.
Regular classes will NOT be held on these dates.  $50 per participant.  It's ok if you cannot make all 3 dates.

Warm-up

Run Clinic Warm Up

Circles: ankle, knee, hip, shoulder, neck, arm, wrist

rotation: TaiChi, Torso, Runners Lunge

Side to Side: Ankle rolls, side lunge, carioca, Gate openers

Front to back: knee to chest, samson, switch feet hops

Skill Work

POSE running technique

Forward hop

pony

POSE position

Stationary pulls

Skipping

Forward backward run

Forward Lunge

Jump Rope Drill

Blind Hill Drilll

4-3-2-1 go forward lunge

Flat Mile (Time)
Flat Mile – for Time

Run the flat mile:

To the stoplight on the corner of Crow Canyon and Old Crow Canyon Rd.

at 15 minute on the clock – start hill mile

Hill Mile (Time)
Hill Mile for Time

at the 100M mark, turn left and go up and over the hill.

You’ll see the MILE marker in the street. If you end up at the next intersection you went too far

Cooldown

calf

Couch

Standing Pancake