Bring a Friend Day is Back!
This Saturday, January 17th is Bring a Friend Day during the 9:30 and 10:30am classes. The workout for the bring a friend day will be different than the regular class, but will still have many of the same components. You are welcome to bring whoever you want- significant other, brother/sister, parent, co-worker, roommate, or a buddy. They do not need to have any experience with CrossFit. We are going to cover all of the movements in detail and there will be multiple coaches on to help all of the newbies.
This is a perfect opportunity to bring in someone that has heard you blab about CrossFit and show them what it is all about. You will partner with your buddy, cheer them on, and help make their first experience a fun and positive one. There is no advance sign-up necessary. Just make sure they arrive a few minutes early to fill out some paperwork.
What: CFS Bring a Friend Day
When: Saturday, January 17 during the 9:30AM & 10:30AM classes
Who: You and your buddy! See you there!
Functional Movement Screen – New Dates in 2015!
Fran, Fight Gone Bad, One rep max lifts: these are our CrossFit benchmarks that let us know if we are improving and what we need to continue to work on. But what are our benchmarks with mobility work, and how do we know if we are improving? Enter, FMS. FMS stands for the Functional Movement Screen. The goal of the screen is to reduce dysfunctional movement – mobility, imbalances, and/or weakness issues. If you continue to train in a dysfunctional manner, you will be putting yourself at risk for injury and decrease your ability to workout at your highest level. The FMS evaluates and scores 7 movements that are key to normal function.
The entire screen takes only 30 minutes, and you will be performing movements you are already familiar with such as overhead squats and push-ups. Each movement is scored, and once your limiting movement patterns are identified you will be able to correct them on your own with simple exercises, and then later recheck them against your baseline score.
Due to popular demand, we have moved the Functional Movement Screen appointments to Tuesday nights at 6:30 & 7pm and Saturdays at 10:30 and 11am. Sessions are FREE with your membership. Click HERE to sign up for your appointment.
Strength
Deadlift
2-2-2-2-2
WOD
21-15-9-15-21
Box Jump Overs
Kettlebell Swings (2,1.5)
Level 2 (1.5,1)
Level 1 (1,0.75)