Meet Diamond. (You’re welcome to call her Shine Bright.) Diamond is one of our favorite clients. Her approach to training is smart: constant progress. Following her initial movement assessment, she realized that personal training was the fastest way to get her movement patterns functional, symmetrical, balanced and pain free. Kandice got to work with her. And now, she’s creeping up on you in the Open. Don’t overlook the benefits of personal training. If you struggle with a basic movement like the squat or you’ve decided that you want an iron cross by summertime, personal training is a way to help you meet very personal goals (and then impress all of your friends with fun party tricks).

Tomorrow we find out 14.4. For many of you, this is your first Open. Don’t let it slip away. The majority response has been over the top positive. No matter their score, people are having fun. From the PRs to the missed reps, it’s amazing to watch everyone step out of their comfort zone and grow as athletes. To top it all off and to say thank you to every single member of CFSQ (that includes you POWERLIFTERS!), we’ll close this thing out on March 30th with a big ole BBQ. Come eat, drink and celebrate how far you’ve come or the journey you’re about to go on. RSVP and see more details here.

Jon Burklow is off skiing in Colorado this weekend and was about to cancel the Sunday Trail Run. But, Juliana Hardy is stepping up and leading the group! It should be a beautiful day for a run. Meet us at 2pm in the Ksaw Mountin parking lot on Burnt Hickory.

Warmup
Speed Ladder

Break up as needed:
15 pull-ups
10 Getups R/L
(12 min limit)

Skill
Kettlebell Swing Review

Conditioning
Tabatas
(20sec work/10sec rest for 4 minutes)

Pull-ups
Kettlebell Swings
Rest two minutes
Repeat

Record your total number of reps for each 4 minute drill.
Post your 2 higher scores on the whiteboard.

If pull-ups (strict or kipping) are not possible then substitute jumping pull-ups rather than ring rows unless absolutely necessary. Assisted pull-ups of ANY kind do not count toward score (ie, strict and kipping pull-ups are ok, any other variant won’t improve your numbers).