Friday 6.5.15
The Gym will be closed tomorrow! We’re hosting a big Bring A Friend Day workout at Whole Foods Market Mishawaka tomorrow (Saturday) at 11 a.m. Members and friends, strangers and neighbors – all are welcome and it’s free!! How do you know if you should come to Bring A Friend Day?
If you:
A. Want to know what CrossFit is all about…
B. Are looking for a fun and challenging workout…
C. Are friends with one of our members who keeps telling you how great CFSB is …
D. Have a name (we’ll have name tags – who doesn’t love name tags?) ….
E. Know how to walk around and stuff…
F. Like Saturdays …
G. Like free events …
If any of the above describes you then you should really be at Whole Foods at 11 a.m. to work out with us. We are pretty fun people. We promise.
A.
Overhead Squat Skill Work
Test Overhead Squat w/ PVC or Barbell
Mobility Ankle: approx 60 sec each side
Re-Test Overhead Squat w/ PVC or Barbell
Hip Flexion approx 60 sec each side
Re-Test Overhead Squat w/ PVC or Barbell
Overhead: Vertical Side Column Stretch approx 60 sec each side
Re-Test Overhead w/ PVC or Barbell
B.
10 Minutes to find a Non-limitting Overhead Squat 3
C.
Accumulate 50 Strict Vertical Pulls (use and alternate any grip you want)
Every time you come off the bar do a 25yd Plate Push, full length of turf
Note: scaling will be ring rows
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