GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND

BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A

WORKSHOP/ WOD !!

 

I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER

ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL

MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN

SOME IMPORTANT LIFTING TECHNIQUES.

 

TIME 5:30 PM FRIDAY JULY 5 2019

COST$10.00 

IF NOT DO NOT WANT TO COME TO WORKSHOP PLEASE COME TO 

OUR REGULAR CFSS SOCIAL TO FOLLOW

at 7:00pm, SIGN UP SHEETS ON BOARD:) 

Everyone Welcome

 

• Warm up

• 8 each side side lying windmills
• 10x bear squats..push back into semi squat from plank
• 5 x push up to downward dog
• 10 sp reverse lunge with overhead reach
• 10 so diagonal band pull aparts 
• 12 side to side hip rotation 

Strength ….Choose one

If you are doing the class tonight with Christine choose wisely

SUGGESTION:

5 rd of 10 box jumps… work on getting a little higher each time

MetCon

5 Rounds

10 Front Squats (115/85)
15 DB Push Jerks (35/25)
20 Swings (55/35)
25 hollow rock …. pick a level higher that you did yesterday

Advanced

5 Rounds

10 Front Squats (155/105)
15 HSPU
20 Swings (70/55)
25 TTB