Mobility at 5:30 pm tonight and Barbell Club at 6:30 pm
A few people have been asking about clinics/specialty classes to help them with certain parts of their fitness game. We are going launch our first Running Clinic with Coach Jamie on Sunday September 14th at 9:30 am. If you hate running, if you want to get faster or if your knees and hips hurt every time we run this clinic is for you! Jamie will dive into everyone’s stride and give you skills and drills to practice on your own!
The goal will be to improve your running form…
-What to do with your arms
-How far should you stride out?
-Fixing the heel strike
-POSE running, what it is and how to implement it
-Efficiency when running
When: September 14th, 9:30 am to 11:00 am
Where: CrossFit Federal Hill
Cost: $10
**There will be a clipboard in the front of the gym. Sign up there and we will charge your account through WODify. We will cap the clinic at 15 people**
Skill WOD
A1) 7 Strict Pull ups x 5
(go weighted if 7 strict is too easy)
A2) 5 Hanging Power Cleans (use 50% of 1 RM) x 5
(focus on skill, technique, speed and extension in the hanging cleans. Ask the coach for advice on hook grip, hip opening, and bar position on the shoulders)
WOD
30 Double Unders
15 Kb Swings (53/35)
10 Power Cleans (135/95)
18 min AMRAP
Jackson leading the Labor Day WOD at CFH
Competitors
Rest day
Barbell Club
20 minutes to find 1 RM bench press