03/17/2016 Happy St. Patrick’s Day CFS!

****GYMNASTICS CLINIC WITH TRACY JOHNSON****

SATURDAY, MARCH 26TH, 2016

1:00-3:30PM COST $25 PER PERSON

(CLASS SIZE IS LIMITED TO 12) PLEASE PRE PAY TO RESERVE YOUR SPOT!

SIGN UP ON THE WHITEBOARD!! COME LEARN BALANCE MOVEMENTS, HANDSTANDS, FUNDAMENTAL STRENGTH, FLEXIBILITY AND CONDITION EXERCISES WITH AN ASSESSMENT OF SKILLS FROM THE GYMNASTICS PERSPECTIVE!!

Just remember…16.4 is tomorrow!  Watch the LIVE Announcement at 5 pm tonight!

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Karen rocks the squat clean during 16.2.

Happy St. Patrick’s Day to CFS members, family and friends!!

WOD:

1st Minute: 15 Cal Row
2nd Minute: 8 Toes to Bar
3rd Minute: 20 Box Jumps (24/20)
4th Minute: 10 Burpees
3 Rounds

The first round (4min) will probably feel pretty good and then after that it may get a little hard to hang on since their is no recovery or rest round. It isn’t a lot of volume per movement, but the overall amount of work will be compounding.

Make the focus being to get each movement done as quickly as you can so you can have the maximum amount of recovery time at the end of each minute. Ideally this would mean performing all the movements unbroken.

Use the warmup to decide if the prescribed amount of reps is going to be too much or too little for you and adjust accordingly.

We have added in 15min of gymnastic skill work into the warm up purely as a practice piece for people to work on a skill that might need a little extra attention!

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