Announcements
April Events:
DATE MOVED! We will announce new date:
“Supplement Stew”, nutrition talk with Dabney at CFPC following the Community WOD. $25 for the seminar, discussing what supplements are useful and what to avoid, price also includes 25% off any nutritional/Dietician services with Engage Your Wellness.
4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and go as you please. Limited childcare available.
4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******
CFPC – CrossFit
Warm-up
Warm-up (No Measure)
Prior to class and first 3-5 min:
Foam Roll/lacrosse ball- Upper back, Lats, Scapular, Quads, Glutes, IT bands
Mobility:
Spiderman Lunge, :90 sec/leg
Couch stretch, :60 sec/side
Ankle stretch, :30 sec/side 2x
Wall therapy squat, 10 reps- slow and precise
2 rounds:
:30-45 sec Handstand hold or Barbell overhead
5 PVC Press and stretch back
12 Heavy Wallballs (focus on control)
10-12 GHD/15 Sit-ups
12 Back extension/7 Barbell RDLs
Group up:
Barbell shoulder press mechanics
Discuss and execute as a group
Barbell back squat mechanics
Discuss and execute as a group
Weightlifting
A: Shoulder Press (Spend 10 min to find a heavy set of 5)
5 min Rest/transtion