CFR SKILLS CLASS!
Reminder that most Saturdays (unless Bring a Friend Free or Hero WOD Saturdays) we offer a 30 minute skills class after our 9am group workout, from 10-10:30am! Each Saturday is different. This Saturday will be overhead squats.
It’s a chance to work one-on-one with a coach on specific movements that you may not have time to achieve or practice during regular group workouts, or have the knowledge of how to advance in that movement.
We aim to meet our CFR members in their personal fitness journey as often as possible so they are constantly improving!
Be there if you could some extra help in this particular movement!
Team Conditioning WOD – 35 minutes
As many rounds + reps as possible in 35 minutes of…
Teams of 3:
600 Meter Run (each athlete runs 200m then tags next)
60 Calorie Bike
60 Calorie Row
60 KB Swings 70/55
60 Wall Balls 30/20
*On bike and row, no athlete may complete more than 20 calories at one given time before transitioning off.
*If odd number of athletes, teams of 2 complete a 400m run and 40 of everything, but same time domain
Post teams and total rounds + reps achieved!
CFR SKILLS CLASS 10 – 10:30AM
*Each Saturday we offer a 30 minute skills class after the 9am group workout! Each Saturday is different. It’s a chance to work on specific movements that you may not have time to trial during regular grouped workouts, while also getting one on one coaching.
OVERHEAD SQUATS (VID BELOW)
- Loosening up the shoulders, hips, and ankles, with possible wall or squat therapy
- Keeping a vertical torso
- Arms stacked overhead with active shoulders and shoulder blades locked
- Hips are brought back and down, keeping weight in the heels and/or balanced over the mid foot
- Keeping the core tight and chest up