Happy Halloween!!

Here are a few shots of Halloween at CFCNX!

Thanks to all who came in costume.  If you've got a photo from the afternoon class post it to our Facebook page!

 An egg and the Enegizer Bunny!

Darth Vader's sister!

3 RFT: 15 DB or KB thrusters/15 DU/15 Burpees

3 rounds for time

15 dumbell or kettlebell thrusters
15 double unders
15 burpees

Enjoy!

Baseline!

Strength work: Powercleans 3 x 5

Baseline:

500 m row
40 squats
30 sit ups
20 push ups
10 pull ups

For time.

Tabata sledgehammer/double unders/row/flutter kicks

Strength: 3 rounds max reps pull ups

WOD
Tabata sledgehammer
double unders
row for calories
flutter kicks

The squat: Bar position

Great words of wisdom from Coach Rip. This for the backsquat with the low bar position, showing where it should hit on the back as well as the hand position. This is a very effective way to avoid elbow and/or wrist pain, as it ensures that the arms are not taking the load of the bar.

Platform: The Squat - Bar Position from stef bradford on Vimeo.