Hey, Teach! Talking to you!

If you have been training at the gym for at least one month, you are REQUIRED to attend CF101. The next one goes down on Saturday, November 15th at 11 am. Sign up under workshops on Mind Body. But don’t worry, it’s not punishment! It’s good stuff. The workshop is jammed packed full of training methods, tips and technique, and the how to’s on being a great gym member.

Level testing is coming up. Level 1/2 testing is Tuesday, November 11th at 7pm. Lots of people have asked for weekday testing. Here it is. We want to see a big group ready to demonstrate mastery of these movements. Remember, you can find all of the movement standards and rep/weight requirements on the Members page. If you aren’t sure about something, ask an instructor ahead of time. You are welcomed (and encouraged) to come to open gym and work on specific testing weaknesses so that you pass with flying colors on test day.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Down Dog Pushups

Skill
Review Kettlebell Swings
-2 hands
-single arm
Kettlebell Overhead Lockout
-loose vs packed shoulder
-bad/good drill
-overhead walk right side/swing/walk left side/swing

Lifts
3 x 5 (65-70-75%)
Squat

5 x 3 (65%)
Press