Tomorrow night at 7pm Dr. Eric McGraw will hold a Mobility Seminar here at CFW. Dr. McGraw recently attended the Crossfit Mobility Certification with Kelly Starrett, DPT; author of the Mobility WOD. Many CFW members and athletes worldwide have incorporated Kelly’s mobility work into their daily routines and experienced the benefits. Learning and developing full ROM through improved mobility and flexibility reduces your risk of injury and increases your quality of life.
New to CFW and think this stuff is for more “advanced” members… NO! That’s completely incorrect. Newbies and experienced members alike will gain vital knowledge crucial to improving your wellness.
We had some great heavy singles put up Friday. Remember these numbers, you will use them over the next couple of weeks in our programming.
Front Squat 3-3-3-3-3 (2/1/x/0)
Weighted Chin Ups 2-2-2-2 (2/0/1/1)
Weighted GHD Back Ext 10-10-10 (3/0/0/0)
8 rounds of 20 seconds work / 10 seconds rest