Daily archive for January 4, 2018

Power Monkey Camp Coming to CFW

1) GYMNASTICS SKILL (10-15 min)
Tempo Ring Dips 5×5
*3 sec controlled descent, fast ascent

Level 1 – Ring Dip Scaling
Level 2 – Body weight Ring Dip
Level 3 – Weighted Ring Dip

2) WOD (20 min)
Accumulate 2:30 min Top of Pull-up Hold
Every break complete:
400m run (6.5 laps)
15 Burpees

3) AP
Midline
5 Rounds
GHD Situps
30 sec on
30 sec off

Today is 1 Rep Max for the Barbell club! Check out the blog for more details and movement standards. This is a great baseline for any members that have been part of the classes or new members that have been curious about the club. Start the New year with your 1RM to set goals in 2018!!!

Trevor’s Clinic Results Are In!

Hey CFW Community,

As many of you know, we have successfully launched our in-house rehabilitation clinic just over a month ago now… and we have been having some amazing results!  We will be showing you guys some progress pics as the weeks go on but for now here is one example.

Trevor came in for some help with a shoulder issue that he has been having for the past couple of months.  Overhead movements were causing him some discomfort and pain.  A PVC Pass Through was a movement he identified as being impossible for him to do without 8-10/10 pain.

The top left pic showed his range of motion in an overhead position from the front view, and the bottom left pic showed where he was stuck in the pass through and experiencing a lot of pain.  After just a couple of drills, the pics in the middle show some pretty awesome progress with his range of motion over head and in the pass through.  After another drill, the top and bottom pictures on the right show a full range of motion had been achieved!  Trevor did a full pass through in one session… and the best part was he had no pain at all doing it!  My favorite highlight was when he looked over at me smiling and slightly confused and said “did that just happen?”.

For more information or to find out how to get started email us at info@crossfitwaterloo.com or just find Coach Eddie or me (Chris) and ask us in person!  We still have some spots open this Friday from 2-5pm if you are interested in a free 30 minute assessment.

Thanks and Happy Moving!

Chris V