Chris and Matt getting after their 20 reps!

5pm smashing the 10 min EMOM of 5 Box Jumps and 12 KB Snatches

Hey all! You'll start seeing an addition to our programming here at CF Elevation. We, the coaches, often give everyone a bit of homework in the form of mobility on top of the mobility we do every now and then in the gym, but all too often we get caught up in our daily things (coaches included). We're going to start programming mobility, generally two movements for our MOB WOD that will open up an area we will be working on for that day or to address an area that's been hit hard in the previous day or two. 

We spend a great deal of time getting stronger and faster- in doing so, we shorten our muscle fibers a great deal as well. Mobilizing on a regular basis will keep those muscle fibers long, aid recovery, increase our capacity and range of motion. This is just more that we are bringing to our program. 

Banded hip single leg squat
OH tissue smash (lats) with ball or roller

A1. Push press+split jerk 5x2+3 AHAP
A2. Strict T2B 5x8 

3 Rounds
Run 400m
10 Push Press 115/75
20 Mountain Climbers