18.4 is here!!

Raquel came to us with Chronic knee pain, and shoulder pain. The pics on the Left were taken after one session and the pic on the Right is more recent after some sessions at our clinic. See her story below!


2) WOD
For Time (20 min)
18 Squat Cleans (95/65)
400m run (6.5 laps)
15 Squat Clean (135/95)
400m run (6.5 laps)
12 Squat Cleans (185/125)
400m run (6.5 laps)
9 Squat Cleans (225/155)
400m run (6.5 laps)
6 Squat Cleans (275/185)

Rx Standards:
Cleans: The barbell starts on floor and must be caught in a squat clean position for the rep to count. Power Clean + Front Squat will not be allowed. Hips must past below parallel for each squat.

400m Run: You must cross the orange/blue lines on the turf with both feet not just with one. 1 full lap of the CFW track is 200ft. Orange line to the orange line is 100ft.

M – 65 ,95, 115, 135, 155
F – 45, 65, 85, 95, 105

Scaled Standards:
Cleans: Each rep starts from the floor and you will have the option of power clean + front squat or full squat clean. Hips must past below parallel for each squat.

Note: Take note of your tiebreak time. Your tie break time is the time on the clock after your last full 400m run. This will eliminate any ties. If you know you can’t clean a certain weight then it would be best to get there as fast as possible to have a fast tie break time. Don’t forget to take your tie break time!

2) AP
Assault Bike
Fast Pace 10-20-30-40-50 sec
Recovery Pace 50-40-30-20-10 sec

***Enter your CFW OPEN 18.4 score here***


Raquel’s Story

“I am so impressed with the results I have had with your physio and neuro treatments and just wanted to say thanks!!!

I was dealing with knee pain and sought the help of various professionals but found they were only able to get me so far. I was no longer able to squat below 90, wore knee sleeves for support during all WODs (sometimes even during the day) and dreaded getting up and down off  the ground as it was a painful process physically and mentally. I had come to accept that this was the age and stage I was at and that I should just accept it.  

Much to my surprise I have found this is not the case and have had incredible results working with Chris!!!! After only a couple of sessions I found myself spontaneously squatting to pick up my socks off the floor without even realizing I had done it! This was something I had not attempted in months and was shocked that I had no pain and that it felt so natural.

I have also been seeing an osteopath for treatments for a few months and she was surprised to find that there was no tightness or tenderness in my knee from one month to the next after I started the neuro drills!

I continue to see results and am learning how to incorporate the simple drills into my daily routine to instantly eliminate aches and pains when they arise. It is hard to understand how it works but there is no denying it does! I have come to realize the power of the mind body connection. Thanks again for sharing your expertise and for all your encouragement and support.”

Email us if you want to get started with some sessions with our clinic to fine tune that body!  If you have any questions talk to us!  We have some spots open this Friday still!



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