April Fool’s Day – Sat 4.01.17

 In W.O.D.

It’s April Fool’s Day!

Skill: movement review and warm up

Conditioning: Come in and find out!  Bring a Friend!


This April, every 2 check-ins provide a minute of autism therapy to a child and their family. The Autism Site works towards creating a better understanding of autism by providing educational opportunities and therapy to families living with autism. Thanks for checking in! #autismawareness


Fitness is about progression.  Not doing more work or more reps or more volume (necessarily), but doing better quality movements and stricter, more difficult movements.  Create a plan for progression in any CrossFit movements.  Talk to your coach if you need assistance.

In our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE


Squat Therapy:

The air squat is a building block for all other athletic movements, and time spent mastering this fundamental skill is rewarded. Squat Therapy can help you improve: It’s an extremely powerful tool to identify errors and refine the mechanics of the squat.

Face the wall, leaving enough distance that you can squat to full depth. A barbell in a rack can also be used.

In extreme cases, use a medicine ball or plates as a target or to provide support in case you lose control at the bottom of the squat. Ideally, the target should challenge you to squat to a depth where the hip crease is below the top of the knee. Initially, we’re pushing for full range of motion, and the upright torso position might not be achieved at first. In some cases, modifications might be needed for orthopedic conditions (for example, worn-out cartilage in the hip joint) or weakness.

You should extend both arms above the head (with elbows locked and hands raised). Doing so helps switch on the spinal erectors, which are crucial in maintaining an upright torso with a neutral spine. Throughout the movement, you should work to avoid touching the wall or barbell with your hands.

For more info, talk to a coach if you think you need Squat Therapy (Hint…..We All Do!)

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