July 3, 2014, Foundation’s Day #3

By: ClintMaci Lowery Leave a Comment




Main – CrossFit

Day three or our six day Foundation Course!! Halfway there, you all are doing amazing:) Remember, we are open on July 4th, 2014, all classes. There will be a team WOD, please feel free to bring a friend and expose them to CrossFit and our CFOS Crew!!

DROM: Dynamic Range of Motion (No Measure)



* Posterior Chain Floss

* Posterior Chain Smash

Foundation’s Day #3

Athletes will learn the mechanics and proper position of the Deadlift and Sumo Deadlift High Pull. The Deadlift, like the squat, is essential functional movement that imparts quick and prominent athletic advantage like no other exercise.

Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP:

* 10 Deadlifts 135lbs / 165lbs
(This will be scaled for everyone’s level)

* 100 meter sprint

Daily Thoughts

One of the greatest discoveries a person makes, one of their great surprises, is to find they can do what they were afraid they couldn’t do.” ― Henry Ford

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