CFR Skills Class!
Reminder that each Saturday we offer a 30 minute skills class after our 9am group workout, from 10-10:30am! Each Saturday is different. This Saturday will be overhead squats.
It’s a chance to work one-on-one with a coach on specific movements that you may not have time to achieve or practice during regular group workouts, or have the knowledge of how to advance in that movement.
We aim to meet our CFR members in their personal fitness journey as often as possible so they are constantly improving!
Be there if you could some extra help in this particular movement!
Conditioning WOD – 35 min cap
On a running clock…
As many wall ball reps as possible in 8 minutes…
Wall balls 20/14
*Complete 15 Abmat sit-ups each time you pause or break on your wall balls
Rest 4:00 then complete…
4 Rounds for time of…
15 Toes to Bar
*If raining, sub running and complete as a first option of a 1200m bike, and if bikes are all taken, a second option of 500m row
Post total number of wall balls achieved and time of WOD!
CFR SKILLS CLASS 10 – 10:30AM
*Each Saturday we offer a 30 minute skills class after the 9am group workout! Each Saturday is different. It’s a chance to work on specific movements that you may not have time to trial during regular grouped workouts, while also getting one on one coaching.
Overhead Squats (vid below)
- Loosening up the shoulders, hips, and ankles, with possible wall or squat therapy
- Keeping a vertical torso
- Arms stacked overhead with active shoulders
- Butt is back and down, keeping weight in the heels
- Keeping the core tight and chest up