W.O.D. and Skill Class Saturday 8/4/18

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Aug

W.O.D. and Skill Class Saturday 8/4/18

Reminder that most Saturdays we have a skills class immediately after the 9am workout, from 10-10:30am, to give our members a chance to refine a movement they may not have time or the education to do on their own during the week.  We will always post at the beginning of the week, the movement to be taught on Saturday.

Today will be the Pistol Squat! (one-legged)


Conditioning WOD – 35 min cap

*Coaches- Based on class size, please start 4 different groups.  1. Sumo  2. Bike  3. Snatch  4.  Pushups

4 rounds for time of…

20 Sumo Deadlift High Pull 75/55

16 Box Jumps 24/20

12 Calorie Bike

16 Alternating KB Snatches 70/55

20 Ring Pushups

*If you finish this workout under 20 minutes, your buyout is an 800m run.  You have 2 scores.  Time of WOD and time of your run… so you better make it fast 😉  If you do not finish under 20 minutes, and you have a desire to kick your own rear even more so, you may complete the 800m run too.   You’re welcome 😛

Post total time of WOD!  If you buy out with the 800m it is 2 separate times to post!  Time of WOD and time of Run!

CFR SKILLS CLASS – 10-10:30AM

Most Saturdays we have a skills class immediately after the 9am workout, to give our members a chance to refine something they may not have time or the education to do on their own during the week, Today will be the Pistol Squat.

Pistol Squats (one-legged squat)

What you’ll be covering…

  • What version of a pistol squat works best for you?
  • Based on your mobility which way should you scale?
  • Tight ankles?
  • Stability issues?
  • Strength issues?

Watch the video and also get instruction from the coach to learn how to effectively tackle the best version of the scaled pistol squat so you can one day achieve the one legged squat!  If you already have it, then use the drills in the video to enhance your abilities!

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