Workout of the Day
Work up to a heavy TGU
Then, after 5 minutes rest…
5 Rounds for time:
20 Lateral Jumps
There are so many good reasons to do turkish get-ups on a regular basis. In my opinion one of the best is shoulder health. Done correctly the TGU takes the shoulder in a loaded state through multiple planes, fore and aft. The bottom shoulder works as a support and requires a lot of manipulation there as well.
We will rarely do TGUs in a timed environment as it’s too easy to bastardize the movement.
This is also a great exercise to use while traveling. You could support a rock, chair, pillow, whatever. Mix that in with some squats and running and you’re dialed while out of town.
Mobilize on a Plane – Airplane Mobility WOD
We are resuming weekday onboarding this week, but the schedule has changed. We will now be running a Tues/Thurs schedule. The next session starts this week and will run in the evenings at 6pm. If you know of someone who is interested please have them e-mail email@example.com to reserve a spot.
Bring a Buddy Workout – Wednesday Nov 9th, 7pm
Have a friend or family member who really wants to give CrossFit a try, but just hasn’t stepped through our doors yet? We’re going to start holding Bring a Buddy WODs each week to give people a taste of what they are missing. The first one will be this Wednesday, November 9th ath 7PM. Please come in a bit early with your friend or family member so we can get a waiver in their hands and get to know them a bit. This is a free event.
NLI Event 2 – Gym Closure – Nov 12
This coming weekend we will be closing down the gym on Saturday for the 2nd NLI event for the year. Please throw on your best CFCM shirt and come out to support our team. We will be rallying at the OC Fairgrounds at 8am and will hold no classes for the day.
We’re planning on keeping the gym open through the holiday with the exception of the 24th. There will be ONE workout the day after, your only chance to burn off the bird, we’ll be gathering at the gym at 10am to give thanks to CrossFit through some constantly varied functional movements. We’ll follow it up like a good WOD’r should with a post workout meal, potluck style. So bring some food to share and get ready for a great workout, it should be a great time.
Further, Kristan is opening up her house on Thanksgiving for anyone needing a place to relax and enjoy some good company. Please email her (firstname.lastname@example.org) if you’d like to come over for a nice T-Day dinner.