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MUSCLE IMBALANCE

Ever wonder why we do all those single-arm and single-legged exercises? There’s a good reason besides being super fun. They help correct and prevent left-right muscles imbalances, which is a common source of hip, back, and shoulder pain. For a good read, check out this article (which also addresses front-back imbalances too). ~Micah (long time CFN member and mobilizer and all around helpful, handy dude)

Warm Up
Partner Warm up
1 partner runs 200 m while other partner does lunge with twists - switch 
1 partner runs 200 m while other partner does light DB press and extensions - switch 
1 partner runs 200 m while other partner does light DB rows - switch 
1 partner runs 200 m while other partner does SA OHS - switch

Then BULLETPROOF SHOULDERS

Strength/Skill
Every :90 x 10
-2-3 Muscle Ups or Muscle Up skills
-2-4 C2B
-3-5 Strict Pull ups

Use this time to work on a challenging version of your pullup/MU

WOD
5 minute AMRAP
8 OHS (95/65)
12 v ups
250 m row
---REST 5 MINUTES--

REPEAT

Accessory Work
2 rounds for quality 

15 DB RDLs @ 31x1

:30 flutter kicks

10 Powell Raises/side



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