WOD 4/27/17

WARM UP

400m Jog
50 Lunges

Coach Led DROM

OLY LIFTING

10m EMOM

1 Hang Pwr Snatch + 1 Snatch + 2 OHS

METCON

15 min AMRAP

30 Double Unders
20 Wallball (20/14)
15 Push Ups

ADVANCED

15 min AMRAP

30 Double Unders
20 Wallball (30/20)
15 Ring Dips

POST CLASS

Banded Pec/Shoulder/Calf Stretches


Monster Walks are a phenomenal tool for warming up the muscles of hip and rotators, if done correctly. We do them A LOT and if you aren’t doing them, you should for a myriad of reasons! Normally we do them across the mats, forward/backward then laterally. Last week we actually went for a Monster “walk” and the class lined up behind one another and took a full lap around the 2350 sqft. of mats at the center of the gym. The long stretches were facing forward/backward, while the short stretches were lateral! Asses were on fire, but in a largely female class, I think come bikini time, they will be thanking me!!!


Mobility Class

Mobility class with Coach Nic this Thursday at 530 PM! Be there and be flexy!!


Barbell Club

CFC Barbell Club Oly Lifting session this Saturday from 10-11 AM! Get some!!!!