26 Mar

Classes tomorrow at CFCC: 6a, 7a, 8a, 12p, 430p, 530p, 630p, 730p
Elements Classes: 6p with Erin, 730p with Sammy

Things you need to know about the new space:

1. The showers are now ready for use and are much cleaner today than they were yesterday. 🙂 Thanks for your patience!
2. The bathroom partitions in the ladies room are going up by Wednesday.  Until then, if you’d like to use a closed door, knock on the door to the men’s bathroom and head into the back where there is a separate room for the toilet.
3.  We’re still working on fobs for the front door and until then we’ll try to leave it open during business hours.

Picture courtesy of Nat Arem. Coach Chris overhead squats a part of the pull-up bar rig.

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Glutes/Hamstring Tie-in on the Box, 1 minute each side.
MOBILITY: German Hang, 1 minute. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds: 3 Spiderman Steps Each Side, Front to Back Leg Swings as needed, 3 Jump Squats.
STRENGTH: Front Squat, up to a peak of 3 (no dumping allowed – so don’t try to squat anything you can’t – at least for today).
METABOLIC CONDITIONING: 3 rounds for Max Reps: Pronated Grip Pullup, Ring Dip (rest as needed between rounds) – Lynne-style, but less rounds.


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