Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 10 squat jumps, 10 db presses, 10 push ups, 5 scapular pull ups
Mobility: shoulder / overhead
Skill Focus: C2B & Strict Pull Ups
String a few together and work on efficiency
RX / scale as needed
1000 m row
45# 50 reps
30 pull ups
Partner up: person #1 goes and their partner counts their reps and encourages them, then they switch.
Jackie time is score
Long overdue but we are proud to bring back the. . .
Athlete of the Month November 2013: Sashy O.
Sashy walked into CF Jaguar with her boyfriend Devin after purchasing a Groupon wanting to give CF a try. She planned on staying for a month. Well 2 years and 4 months later Sashy is still here but several things have changed. . .
She's a lot stronger, setting PR's on a routine basis and she's a lot faster -- holding several spots on the CF Jaguar Benchmark leaderboard. She's also participated in several CF Jag fitness challenges making nutritional and lifestyle changes along with local CF comeptitions and mutltiple 5 K's. Sashy has not only made many new friends but she is very helpful and a supportive friend to all the members. A walking billboard, she is constantly getting the word out and encouraging new people to give it a try.
Devin is no longer her boyfriend but now her husband and what a beautiful bride she made. Sashy we love you and proudly salute you as CF Jaguar's November AOM!
Mobility: shoulder / overhead
Skill Focus: C2B & Strict Pull Ups
String a few together and work on efficiency
RX / scale as needed
1000 m row
45# 50 reps
30 pull ups
Partner up: person #1 goes and their partner counts their reps and encourages them, then they switch.
Jackie time is score
Long overdue but we are proud to bring back the. . .
Athlete of the Month November 2013: Sashy O.
Sashy walked into CF Jaguar with her boyfriend Devin after purchasing a Groupon wanting to give CF a try. She planned on staying for a month. Well 2 years and 4 months later Sashy is still here but several things have changed. . .
She's a lot stronger, setting PR's on a routine basis and she's a lot faster -- holding several spots on the CF Jaguar Benchmark leaderboard. She's also participated in several CF Jag fitness challenges making nutritional and lifestyle changes along with local CF comeptitions and mutltiple 5 K's. Sashy has not only made many new friends but she is very helpful and a supportive friend to all the members. A walking billboard, she is constantly getting the word out and encouraging new people to give it a try.
Devin is no longer her boyfriend but now her husband and what a beautiful bride she made. Sashy we love you and proudly salute you as CF Jaguar's November AOM!
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