W.O.D. and Skills Saturday 6/23/18

22
Jun

W.O.D. and Skills Saturday 6/23/18

CFR Skills Class! 

Reminder that each Saturday 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!

#CFRSkills #AlwaysImproving #YouWantItWeHaveIt #OHS

Conditioning WOD – 35 min cap

On a running clock…

As many wall ball reps as possible in 8 minutes…
Wall balls 20/14
*Complete 15 Abmat sit-ups each time you pause or break on your wall balls

Rest 4:00 then complete…

4 Rounds for time of…
15 Toes to Bar
400m Run

*If raining, sub running and complete as a first option of a 1200m bike, and if bikes are all taken, a second option of 500m row

Post total number of wall balls achieved and time of WOD!

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)

Look at…

  • Loosening up the shoulders, hips, and ankles, with possible wall or squat therapy
  • Keeping a vertical torso
  • Arms stacked overhead with active shoulders
  • Butt is back and down, keeping weight in the heels
  • Keeping the core tight and chest up

 

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