Coming This Saturday! ONE SINGLE 7am Fundamentals Session:
Spend an hour being coached through a VIRTUOSITY WORKSHOP with some basics to improve your mechanics, technique and understanding of the SQUAT. This session is a back to the fundamentals… and will help you further develop your squats. For all experience levels- in fact, it would be appropriate for any and everyone. Sign up asap, limited to 9 participants (it IS okay to attend the 7am and then the 8 or 9am as well). You will find it on Mindbody just like you sign up for any other CFM class. Many of you have participated in these essentials sessions in years past- repeat attendance is perfectly fine. Gym opens at 6:30am for warmup

Tonight: 6pm Yoga with Maria- you are welcome to direct others to this link as well

Wednesday’s WOD at 6, 7, 9, 10am and again at 4 and 5pm
Every 6:00 minutes for 4 rounds:
15 DB Hang Squat Cleans (50/35#)
400m Run
post all 4 times and any scaling

Intended Stimulus
You’re going to have a lot of rest today and that is going to allow you to run at near PR pace for your 400m run every round! Pick a set of DBs that allow you to go through the 15 reps of DB hang squat clean unbroken for a while (maybe 2 sets in the later rounds) and then run hard on each and every 400! The goal here is to have at least as much rest as work if not more. This is one of those WODs that give back what you put in 🙂