It’s finally FRIDAY!!

Main – CrossFit

Blood Drive is this Saturday. Wear your ORANGE for a very important cause to the CFDS and Cf Ruckus Family!!

CrossFit Denham Springs is always looking for a way to make CFDS the best place for everyone to reach their full potential and achieve personal goals. Now everyone’s goals are different in some way, but the main goal is to become a: better, stronger, faster, and more FIT individual. To help you achieve these goals we will start incorporating a few programs start this Monday. The first program is The Barbell WOD. This is a program that anyone from beginner to elite athlete can incorporate into their training to help become a better and stronger with a BARBELL. The program will be pre or post WOD depending you as an individual. The program is to be used on Monday/Wednesday/Fridays as a strength portion of your workout. This is NOT mandatory to anyone, just extra for those clients who want to put in the extra effort and work. Checkout www.thebarbellwod.com to get more information.

The next thing being added is MANDATORY MOBILITY before or after a WOD 2 or 3 days a week. Mobility/stretching is the most important part of training no matter if you are a beginner, competitor, mom, or student. If you have a nagging shoulder, back, knees, hamstrings, or wrist, it’s most likely due to lack in ROM (range of motion). We want to help you spend more time training in the gym, not away from the gym due to nagging issues with your body. Be ready to stretch and show up early to get some in before class.

If you have anything else you would like to see, please let the trainers now so we can this place a one stop shop for you and your family.

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

Buy in with 400m run, in remaining time do AMRAP of:

5 Burpees

7 Pistols/14 air squats

9 One arm snatch (50/35#)

*Rest 2 Minutes, start where you left off.

7 Minute AMRAP:

Buy in with 400m run, in remaining time do AMRAP of:

5 Burpees

7 Pistols/14 air squats

9 One arm snatch (50/35#)

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