Get Your Gumby On


Flexibility, flexibility, flexibility.  As a coach I see flexibility being a limiting factor for many of the athletes here at CFS, myself included.  I love when I see people come early to class to roll and stretch in preparation for the workout.  That’s awesome.  However, too often do I see people book out of here right after the workout.  I know after a long intense WOD all you want to do is curl up into a ball and do nothing.  I have been there but this is where we run into problems.  We need to stretch out all those muscle we just tightened.  Lots of pull-ups?  Roll out those lats.  Heavy Squats?  Do the worlds greatest stretch.  Tons of deadlifts?  Drape yourself over a medball.  Even a few minutes post WOD will help prevent those muscles from tightening up and being extremely sore the next day.

20 Minute AMRAP
5 Chest to bar Pull-ups
10 Wallballs
15 Kettlebell swings (1.5/1)

Level 1- Regular Pull-ups