Bulletproof Shoulders

 In Blog, Uncategorized

Alex Ellis is coming back to CFLA on Saturday April 22 with more of her fantastic mobility series. In the past she has focused on hips and the diaphragm-back. This time she’ll show us how to better care for our shoulders. For 2 hours, she will show us stretches, activation, and how to use tools like the soft lacrosse ball and the alpha ball to get into and relieve our shoulders. Two hours with her is worth every penny of the $40 — and more. I’ve learned so much just from her last 2 workshops. Don’t miss it! Sign up sheet is in the main gym.

What: Bulletproof Shoulders workshop with Alex Ellis
When: Sat, April 22, 11:30-1:30pm
Cost: $40
Limited to 30 people


Friday’s Workout
Competition

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 (Scaled 135/95)
55 wall-ball shots, 20 to 10’/14 to 9′ (Scaled 20 to 9’/10 to 9′)
55-calorie row
55 handstand push-ups

Saturday

WLC FINALS!
No regular classes, but come do the WLC Baseline, 8am

Sunday’s Workout

AMRAP 20
with a partner

P1 – 200m run
P2 – 6 Pull Ups
12 Squats
18 Cross Body V-Ups

Monday’s Workout
Practice

A)
BASE
3 RFQT
9 Strict pullups
7 Overhead squats
50 Double unders
30s Forearm plank
–3min Rest between rounds–

PEAK
3 RFQT
9 Bar muscleups
7 Squat snatches
50 Double unders
30s Forearm plank
–3min Rest between rounds–

B)
BASE
FQ
Bench press
8-8-8 by feel (BY FEEL, less than 65%)

PEAK
FQ
Bench press
65% x 3
75% x 3
85% x 3+

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