Get your bikes tuned up...Youth Fitness Ride is this weekend!
Warm up:5 Windshield washers
10 KTE
15 GHD's
20 Ab Mat Sit-ups
WOD:
7 Front Squats
(7 Rounds)
- Strong Rack
- Chest up
- Hip crease drop below knee bend
- Eyes focused straight ahead
- Jump width stance
8 comments:
Wow! That looked way cool and way hard! How much weight was on there? Awesome job, Doug!
This morning's work out was great. Did 7 x 7 with 85 lbs final. Feels like I'm starting to get the hang of it. richard
Agree with Richard. Felt great. 105 max.
Traveling this week, unable to do the WOD's, I did find the hotel exercise room. Did a mile on the TM, 20 sit up's, 20 push up's and 20 lunges w/15#. Not the same as CF working out by myself.
I will be back on Thursday. Will be looking forward to doing a good Wod.
Doug, it was great surprise to have you in on a Monday! (Kate we still love you.) Pam you were awesome tonight on forms. Thanks to all for the push. Lastly - we missed you Alisa! Amy 65lbs (took it easy on the hip tonight)
is crossfit flow still at 10am on tuesdays?
85lbs - WOW - I surprised myself! fun but a Tough workout...I Loved It! Thanks Amy, Carol & Doug for encouraging me! Nice having Doug as our trainer but we missed you Kate! We miss you also Alisa!
Best FS to date. As a group...I love the way we are progressing. The posterior chain of muscle is where movement begins. The FS will not let this muscle structure hide.
Now...how many people out there in the world do you know that need help with their backs, movement, and basic exercise?
We would love to have them in CF. We really would love to change the way our world is going into this "non-movement" attitude. Please join us in recruiting more bodies. I can't believe what these types of WOD's have done for our students over the past 3months - 1 year.
Barry - I have never seem him squat that low.
Billy - ditto...AND kept his chest up and back flat. Bravo
Pam M- I can't believe you lifted what you did with PERFECT FORM.
Katy - Unreal. 125# for a set of 7???
Carol - you are turning into a little locomotive.
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