We need more athletes for this Throwdown (calling all Male and Female Scaled)! If you are hesitant at all please talk to one of the coaches, the competition is meant to be INCLUSIVE!
There will be no classes on Saturday, July 11th so you might as well compete!
**We also need a few volunteers, email me (crossfitfederalhill@gmail.com) if you want to come help out for a few hours on Saturday, July 11th.
HOLIDAY SCHEDULE
Friday July 3rd- 5:30 am, 6:30 am, 10:00 am, Noon, and 4:30 pm
Saturday July 4th- 8 am, 9 am and 10 am only
Sunday July 5th- Open gym from 5:30 pm to 7:30 pm
Mobility tonight at 6:30 pm: The butt wink: No, its not a hip new dance craze (but maybe it could be? Lol). It’s cause by a posterior (backwards) tilt of the pelvis, which puts the low back in a rounded, vulnerable position. One can see how this unstable position of the back is unfavorable with a heavy load. There are many causes to this proverbial butt wink: including but not limited to decreased ROM of the hip joint capsule, tight anterior structures (the hip flexors), and often time tightness of the hip adductors (inner thigh muscles). Fix your squat and get rid of that wink!
Strength WOD
Back Squat
10/10/10/10
(build up so your last set of ten is as heavy as possible)
15-20 hip extensions between each set
(If you need a spotter please ask!)
WOD
30 Bar Facing Burpees
60 Front Rack Barbell Lunges
30 Bar Facing Burpees
-For Time-
Fitness 95/65
RX 115/75
RX+ 135/95
**Lunges can put a good amount of stress on the knee if you go too heavy, make sure you are choosing a load that you can CONTROL**
We have done a workout similar to this before, on September 17th 2013, there was a slight twist last time we did it, this time there is no penalty for dropping the bar. And the burpees are a little different!
Brett, Sam and Teigen hitting a few morning squat cleans!