Monday, July 7, 2014

Dr. Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm – come see him if you are having any soft tissue issues (or other pain).
REMINDER – bring a friend (or several friends) to WOD on Tuesday (no need to reserve, we’ll have space in class). They do NOT need to have CF experience, we’ll teach them the movements. Free t-shirt/tank to the member who brings the most friends!
Sunday, July 13 – Calling all cyclists! Lets take a ride – we’ll either hit the Arlington hill ride or take the 18 mile loop around Arlington (or both!). We will have an A ride and a B ride (led by Shelese), so all levels of riders are welcome (must have functioning bike and helmet).
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Difficulty with overhead squats? Is it tight shoulders, or hips/knees/ankles?!? See the quick video from K-Star to test your mobility:  https://www.youtube.com/watch?v=Q_qGF2l8rvQ
Fitness:
Overhead squat, 5×5 (A)
21-15-9:

• Overhead squat, 95/65
• Kettlebell swings, 24/16
• Burpee pull-ups

Performance:
Overhead squat, 5×3 (ME)
21-15-9:

• Overhead squat, 115/80
• Kettlebell swings, 32/24
• Burpee pull-ups