Thursday, Sept. 5, 2013 – NEW SCHEDULE

>> new mobwod time, open gym series.

We’re excited to launch a new MOBWOD time at 8 a.m. Thursdays (today) instead of 9 a.m. The popular class is earlier, so you can mobilize, then get wherever you have to go. Mobility magician Josh continues to lead us through mob work that’s almost too good to be true. Come and feel the difference for yourself.

Also, we’re starting new one-hour OPEN GYM sessions at 9 a.m. and 4:30 p.m. Thursdays. Instead of having to do a programmed metcon with a group class, you get to decide what you work on. With access to the gym, overseen by our coaches, you have the freedom to tackle your weaknesses, hone your strengths, make up missed metcons or do a WOD with CFUM friends. We are considering adding a 6 a.m. open gym session Thursday, and we will keep you posted on any news.

Happy training!

090513 MOBWOD

A. Review

Ankle / calf mobilization

1. medial shin smash with lacrosse ball – 2 min. / leg

2. foot arch mob with lacrosse ball – 2 min. / leg

B. Dips and pull-ups piece

Addressing motor control issues and mobility restrictions

1. internal rotation mob with barbell – 3 min. / arm

2. classic lat smash with roller or barbell – 3 min. / side