Sarah is STRONG!

Sarah is STRONG!

WOD for Tuesday, November 5

WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm
Boot Camps at 6 & 7 am

Barbells for Boobs fundraiser for breast cancer awareness will be held at CFS THIS SATURDAY, November 9. Click here for details.

Member and Physical Therapist Jay de Leon will be offering FREE FMS screenings this Saturday! See below for details.

Thanks to Coach Jack for leading the first session of the Barbell Club!

Fernando has returned to the fold! Welcome back, Fernando!

Windshield wipers are fun.

Strength
Dead-lift
Establish 1RM

Yes, I know that we just established a Sumo dead-lift 1RM. Many of you commented, “Wow, if I can lift this heavy for a Sumo dead-lift, I wonder how much I can now dead-lift?” Today affords you the opportunity to see just how much you can dead-lift!

We will spend up to 30 minutes establishing 1RM. Rest 2 to 3 minutes between attempts. Additional guidance will be provided.

Conditioning
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Sumo dead-lift high pulls 
Thrusters

Prescribed weight will be discussed, and will be based upon dead-lift 1RM. No need to worry or fret, as the weight will be light for (almost) all athletes. This metcon is meant to be completed very quickly, so that weight will allow you to complete all sets as unbroken reps.

FMS
Jay will be offering screenings during the Community WOD and then from 12:15 until 1:30. If you are unable to meet Jay during these times, additional times will be provided in the near future.

Crossfit is one of the most challenging exercise regimens for any athlete. In order to keep your body healthy and more durable, CFS provide Functional Movement Screening.

What is FMS? The FMS is a movement screen utilized in the NFL, NBA, NHL, MLS, and others. Like a vision screen or blood pressure screen, there is now a ground-breaking scientific method to screen Movement. By creating a baseline of movement, we are able to track your progress and ensure we are creating healthy functional movement strategies for our athletes.

With better and healthier movement, we can have better performance.

(more info see www.functionalmovement.com or www.dukeopc.com?)