Training This Weekend with CrossFit Endurance

Rittenhouse Row Spring Festival Kickoff

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Dynamic Warmup

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Walking Quad Stretch 10 yards

Walking Hamstring Stretch 10 yards

50% Max Speed Sprint 20 yards x 2

Walking Hamstring Lifts 10 yards

Walking Hamstring Lifts (across the body) 10 yards

75% Max Speed Sprints 20 yards x 2

Heel to Butts 10 yards

High Knees 10 yards

100% Max Speed Sprints 20 yards x 2

Heel and Toe Raises x 50

W.O.D.

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"Kelly"

400 Meter Run

30 Box Jumps (24 inch)

30 Wall Balls (20lb ball)

5 Rounds For Time

"I am a fitness whore, I don't care you feel, only about performance."

~ Greg Glassman

The Go Green Tip of the Day

Spring Clean

It's nice out, clean your yard, get your garden growing, make your area a better one.

Chef Jose Garces To Open Village Whiskey

Click Here to read Stoicism 101: 

A Practical Guide for Entrepreneurs. 

Another great blog post from Tim Ferris. 

Dynamic Warmup

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PVC Pass Troughs

PVC Circles

PVC Trunk Twists

PVC Overhead Squats

20 Each

Burgener Warmup

Light Turkish Getup Progressions

W.O.D.

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50 Turkish Get Ups 

(sandbag, heavy bag, small person, get heavy and creative)

"Put yourself in a state of mind where you say to yourself, "Here is an opportunity for me to celebrate like never before, my own power, my own ability to get myself to do whatever is necessary""

~ Tony Robbins

Th Go Green Tip of the Day

The Art Museum Steps

This is for those who just wont get off that damn treadmill.

Go to your art museum and hit the steps running.

And yes you can put some Rocky music on your ipod,

 just try not to hum it out loud.

Dynamic Warmup

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Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Circles

Barbell Good Mornings

KB Squat Holds

Arm Bars

Strength and Power

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3 Rounds

Squat Clean x 1

Squat Thrusters x 10 (male @ 135lbs, females @ 75)

1:00 Break 

W.O.D.

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5 Rounds

7 Ring Pullups 

9 Ring Dips

11 Ring Pushups

"Gymnastics has helped me so much, its taught me how to be dedicated to something, how to work hard, how to achieve your goals, also to be organzied and how to try to balance my life out. I think it has helped me in school too because it has kept me organized and I’m always striving for a goal."

~ Shannon Miller

The Go Green Tip of the Day

Office Chairs

Check out the article from Planet Green; five office chairs combine recycled and recyclable materials with ergonomic precision, making for a productive workday.