WOD: March 8th, 2018. Skill & Recovery Day

By: Michelle Stafford Leave a Comment

Alex has worked so hard to rehab his shoulder due to a surfing injury. He has put a tremendous amount of work, dedication and trust into the process. Now his shoulder is healed, and he is getting stronger with each day!! Alex rocking some hard earned strict pull-ups!! #inspiring #strongmind


Skill Clinic – Bar Muscle Up, during the 7PM Class!! Come learn a new skill and or refine your current skill. 

For athletes wishing to partake in the Recovery WOD, that is an option as well during the Skill Class.


* DROM: Dynamic Range of Motion 

* Mobility:  Shoulders / Lats.

* Movement Skill Clinic:

Recovery – Flow Session:


Run at a 65-75% Pace, nice and easy, focus on breathing.

* 400 Meter Run

     – 200 Farmer’s Walk #70 / #53

* 800 Meter Run

     – 200 Farmer’s Walk #70 / #53

* 400 Meter Run

Measure: Time        /          CAP: 20 Min.

Goal: Building grip, focusing on breathing and recovering.

Post WOD Cool Down

* Walk 400 Meter Run
* Posterior Chain – T Cross
* Hip Flexors – Couch Stretch
* Shoulders / Lats. ( Clinic Athletes)


 “I have found that if you love life, life will love you back” – Arthur Rubinstein.

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