Thursday, October 12th, 2017

Partner workouts are better because we are together!

Activate and focus on good positions today – better not more.


Power Snatch EMOM:8
Even: 7 Power Snatch (heavy)
Odd: Ski 15/10 cal

WOD – “Victory Lap”

With a partner
100 Power Snatch (75/55)
100 Burpee
10 Rope Climb
100 Burpee
100 Power Snatch

WOD Brief

CrossOver Symmetry is available daily across six stations and part of our warm-up today. A few key reminders:
Activation protocol (what we will use today)
The most important protocol, it gets you in an optimal position to function, fires all the tissue in the correct planes of motion, and in the correct sequence (that is the key) warms up rotator cuff which are similar to your feet and hands with not so great blood flow. Fire the serratus anterior, mid to low trap & rhomboids. –> Neuromuscular firing is the point here.
* DO NOT SHRUG…..never ever. We are getting all rotators of the scap to do their jobs since they are shut down and likely weak.
* Do not use this to fatigue.
Box Brief
Announcing the CFNBK bring a friend (kids program), grab a card from any Coach and the bearer of the card will receive a week of CFNBK for free (if new to CF, they can attend 4 on-ramp sessions), starting Sunday, October 15th.

Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

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