The Throwdown for a Cause is our Annual in House Competition at CFH!
The ThrowDOWN will go DOWN on July 11th at 8 am. More details on the event will be released soon, I wanted to give you a date so you could clear your schedule or fly back from any vacation you might be on!
Mobility is on tonight at 6:30 pm- Check out what you will be doing below…
Here are a couple of questions to ask yourself: if the answer is “yes” to any of them, then mobility class this week is for you:
- Are you lacking shoulder range of motion? (You should be able to lift both arms overhead, keeping elbows straight and see your ears from the side, without over extending the lower back). Decreased overhead motion can be caused by mid back stiffness, poor position of the shoulder joints themselves (forward, rounded shoulders), or muscular tension, including but not limited to the lats and triceps. We are going to attack all these possible causes.
- Do have difficulty keeping your elbows up in the front rack position?
- Do you have wrist pain? Lacking appropriate shoulder mobility and tricep length can limit our ability to maintain a correct front rack position and cause over compensation in our wrists. When’s the last time you rolled out your triceps?
Increased mobility = better form = more GAINZ. Let’s get at it!
Strength WOD
Power Clean with a 2 second pause below knee and above knee
3/3/3/3/3
**Between each set work your front rack mobility with a band**
WOD
21 Front Squats
600 M Run
15 Front Squats
400 M Run
9 Front Squats
200 M Run
Fitness 95/65
RX 155/105
RX+ 175/115
Big Monday Class warming up!