03/19/2016 Heavy Saturday!!

New CFS member Tricia working on her deadlift.

New CFS member Tricia working on her deadlift.

****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!!

WOD:

Part 1:
Find a Heavy 50m Back Rack Barbell Walk
* Include a turn around.
Part 2:
10 x 50m Prowler Efforts/Sled Pulls

After a shoulder intensive week, today is all about loading up the legs! There is something about loading up the barbell and walking around with it. I think just that act of standing up under the heavy load alone makes people feel stronger!

Adding a turn in this movement makes it a little awkward and unstable, which is a great test for everyone.  Be ready to dump the load behind you if the weight is too heavy. This is important!  For our newbies, if getting under a heavy load is a little scary, perform a lighter loaded walking lunge with either the barbell or dumbbells.  Use this time to develop confidence in your skills to bear a heavy load!!

You may work in partners or groups to make it more fun and team-like, if you so choose.

If you choose the prowlers (aka push sleds), make the load so that you can push the prowler the whole 50m without stopping. But you should earn your rest and be dreading the next effort!

REMINDER: Classes are extremely full lately which we love, HOWEVER for safety reasons we ask that ALL CHILDREN remain behind the wall during class times. We have had a few near misses with flying barbells and spinning jump ropes lately. Please do not allow your children to be on the mats, climb the structure and box jumps during class times. Between class times the kids are welcome to play, climb the ropes, and have fun in the gym.

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