We all know strength is sexy and flexibility training is… uncomfortable, but being more bendy will improve your performance. Whether you’re competing in the CrossFit open, or just shaking your booty at the pub on 90’s night, we could all use a little extra range of motion.
From beginners, to experienced athletes, all are welcome!
Each class will begin with a fun general warm-up and move on to targeted mobility work to help you assess and improve your range of motion for greater ease and freedom of movement.
Although it is not necessary to attend each week in order, the Focused Flexibility program will be based on a cycling 8 week schedule, starting and finishing with personalized assessments to help you determine your top mobility priorities. For best results, come every week and do your homework!
Mondays at 10:45am starting March 6, 2017
Tuesday at 7:15pm starting March 7, 2017
Strength and Fitness Zone
708 Pembroke St.
How much moola?
First class is free for SFZ members ($5 for non-members)
Subsequent classes will be $10 for SFZ members ($15 for non-members)
Workout of the Day
Mobility: Ankle Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat snatch (90-90%) or do 2 reps on the minute for 7 minutes (at 50-60%)
Metabolic Conditioning: “Mo Higher Mo Betta”
16 minute AMRAP with a 6 minute, 2 round, ‘Rolling Start’
10 high box jump
10 squat snatch
40′ bear crawl
50 Double unders
1 minute rest
Performance: 24/30″, 65/95 lbs
Athletic: 20/24″, 45/65 lbs
Health: 18/20″, 35/45 lbs hang power snatch to OHS, 60 sec of singles/ DU attempt
Scaling Guide: 3-6 rounds, about 3.5 minutes per round including the rest.
Scale Up: 85/135 lbs snatches.
ROLLING START RULES: At the start of the workout, everyone should treat the first two rounds as like a ‘pace car’ in racing. If you finish the two rounds before the 6 min cap, you have to wait until 6 minutes to keep going. DO NOT WORRY ABOUT THE 1 MIN REST (unless you think you need it). If you finish after the 6 min window, just keep going and treat it like a regular 16 min AMRAP. Log total rounds including the rounds completed during the Rolling Start.
Compare to: NEW WORKOUT!
Optional ‘Cash Out’: none