Announcing CFHR Fit To Be Bare, Thur Dec 23d

REMINDER THAT FRIDAY WE’VE GOT 8 and 9 AM CLASSES ONLY!!  CLOSED CHRISTMAS DAY.  FULL SCHEDULE IS AVAILABLE UNDER THE CLASS SCHEDULE BUTTON.

Group Warmup
3 rounds (remember, this is a warmup…warm into it):
  • 10 Wallball shots (be methodical and focus on explosive hips with weight rooted in heels)
  • 10 GHD situps (or AMBAT situps if scaling)
  • 60 (30 per leg) steps of high-knee quick running in place (light on toes)
WOD
10 Minute AMRAP

Level 1 Athletes scale to 5 Pushups, 10 Crosschops and 5 KTE per round.  L1 still does all 10 HPS each round.

DB Hang Power Snatch: stand up fully prior to lowering the weight
Pushups: Hips, upper sternum (chest) and chin hit the deck simultaneously (and at the same time)
Dumbbell Cross-Chops: Notice the short partial squat and drive just like a KB swing.  Drive from the heels
KTE:  NOT Knees-to-Triceps!  Try to get knees to hit between the elbows and wrists

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