Crossfit Team Series! – CFS

2017 Crossfit Team Series
The Team Series Starts TONIGHT!! Time to grab your Crossfit Bestie and sign up for the Crossfit Team Series! The Team series is a great way to test your fitness and have some fun with your Fit Fam! Teams consist of two athletes and can be same sex or mixed pairs. Similar to the open, the work outs are released through an online announcement and you’re given a few days to complete the prescribed Wods and submit your scores online. Also, similar to the Open this competition is for EVERYONE! There will be a RX and Scaled version for every Wod that is released! For more information and to register visit the team series website here.
Dates: Week 1 Wods Released 9/20, Score Submission Due Monday 9/25
Week 2 Wods Released 9/27, Score Submission Due Monday 10/2
Cost: $40.00 Per Team
Location: Wods are performed right here at CFS!

If you have ever encountered wrist pain during a workout involving overhead squats or movements requiring the front rack position you are not alone. Truth be told, the solution to that problem is almost always related to the flexibility of the muscular structures downstream from the wrist discomfort. Here is a list of the 3 main components to hit first.

Thoracic Spine: Grabbing a roller and hitting up and down your back is a great start. Most of you have exercised bad posture all day and all those muscles are glued together. Focus on the shoulder blades as we need those to move independently from the spine. While youre there don’t forget to roll your…

Lats: These muscles can greatly inhibit the position we’re striving for. The overhead band stretch is the best way of attacking this area. Make sure your palm is facing the sky before you step back and make sure you dive your head down to really open up the shoulder joint. Now onto the…

Triceps: You should have hit these quickly on the roller to warm them up but here is the money stretch. It is very important to create the best position possible. Standing tall, an active midline, with your hand outside of your shoulder facing upward is the set up. Then keeping that arm close to your ear and forcing your elbow straight up, perpendicular to the ground is where the magic happens.

Warm-up
Partner Medball Fun

Strength
Front Squat
5-4-3-2-1

WOD
In 5 Minutes Complete:
30 Toes to Bar
20 Wallballs
Then AMRAP Calorie Row

Rest 2 Minutes

In 5 Minutes Complete:
30 Wallballs
20 Calorie Row
Then AMRAP Toes to Bar

Rest 2 Minutes

In 5 Minutes Complete:
30 Calorie Row
20 Toes to Bar
Then AMRAP Wallballs

Level 2- 20/15 T2B Reps Only
Level 1 – 20/15 All Reps
ADV – 30/20 Wallball