Attendance for Mobility class has been great! We will continue to update you on what Jen and Melissa plan to do for each class. If you have not been check it out, it is open and available for all CFH members!
Mobility at 6:30 pm tonight- I like to lift heavy things. I like to bro out, chest bump after hitting a heavy 1 Rep Max. One thing, however, we all must remember is to NEVER COMPROMISE QUALITY FOR QUANTITY. It is much more important to maintain good form with a lift then to throw up a bigger number or to perform a WOD RX. Protecting one’s ego is never worth the risk of injury. Having said that, the deadlift is one lift that often lends itself to poor form. Tonight we are going to review neutral spine mechanics and attack some hip and shoulder mobility for approaching the deadlift. Does your back round? And if so, is it related to hamstring tightness or Sciatic Nerve tension?
Barbell Club 6:30 tonight: Attendance has been lacking! We need at the very least 5 people consistently coming to class. Coach Becca will be coaching today, drop in and take class! Free for all CFH members.
Strength WOD
Push Jerk- Take 15 minutes to find a heavy set of 3 from the rack
Between sets hit 20 banded pull a-parts. (10 with palms facing up, 10 with palms facing down)
WOD
10 Front Rack Lunges
8 Push Press
6 Burpees
10 min AMRAP
Fitness 75/55
RX 95/65
RX + 115/75
**Remember if your bar weighs more then your plates do not drop the bar from overhead**
Barbell Club WOD
Front Squat 3/3/2/2/1/1/1
then
Clean and Jerk (squat or power)
3/3/2/2/1/1/1