Our one year celebration party is approaching fast! We have a ton of members and a grand total of 18 people coming. Sign up HERE. December 14th from 7 pm to midnight. Free adult beverages, food, music, and plenty of fun!
There have been a few shoulder issues going on in the gym. It may be due to rounded shoulders and a weak or imbalanced upper back. Please, if you have any discomfort let a coach know and mobilize (everyday) after class. In order to try and correct this issue for some and prevent it for others we will be working on a few exercises to strengthen and open up the muscles in the upper back.
Mobility WOD
A1) Spend 5 min on band working external rotation of the shoulders and band pull aparts
Strength WOD
Spend 12 min to work to a heavy 3 Rep Hanging Power Clean
WOD
18-15-12-9-6-3
Hanging Power Clean (115/75)
Pull ups
Adam destroying Fran in his CFH Orange.
Competitors WOD
Mobility WOD
Spend 5 min working on Band Pull aparts and external Rotation
Strength WOD
12 min to find a heavy 3 RM hanging Power Clean
WOD
18-15-12-9-6-3
Hanging Power Cleans (165/110)
Chest to Bar Pull ups