SAVE THE DATE, SOCIAL AFTER CHRISTINE GIRARD DOES A WORKSHOP FOR ALL LEVELS THIS FRIDAY AT 5:30pm FOR WORKSHOP AND 7:00PM FOR SOCIAL 

 

Warm up 

Big 6 banded Shoulder strengtheners 

15 per side rig hamstring moves

foam roll posterior chain 

DL 

Foam roll posterior chain 

DL…… fBack is still ached use blocks and do not go to the floor.

 

Strength

Dead lift

*Take 15 minutes to work to a heavy set of 3 and 2.

while waiting do 5 reps of the BIG 6 Shoulder mobility OR POSTERIOR CHAIN RELEASE

WOD #1

14 Minute amrap

100m farmers carry (50/35)

30 sit ups (straight leg)

100m farmers carry (50/35)

15 dead lifts (205/145)

WOD #2

3RFT

800m run

21 toes to bar/ T2Rings/Tto dowel

30 alternating db snatches (50/35)

 

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