"Saturday AM Workout + Mobility In-Service Free Seminar"(6.22.2013)

*Schedule for Saturday, June 22nd, 2013*

9:00 am Group Class

10:00 am Core Stability Class

*The Basics of Core Training for Stability*

Saturday, June 22nd @ 10 AM

In this free 1-hour inservice, you will learn:

 1. Exactly what is the “CORE”?

2. Why is Core training important.

3. How Core training can help reduce joint pain, especially of the back, neck, shoulder, hip and knee.

4. How to improve CrossFit and athletic performance by strengthening the Core.

5. What are the most effective Core exercises.

6. How to integrate Core training into your regular exercise program.

 Inservice by Sarah Anestam, MS, PT, co-owner of Functional Fitness and Physical Therapy, LLC, www.functionalfitnessandpt.com.

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Team Workout/Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester/Team Workout
Teams of Two Complete the following Partner Workout:
AMRAP 25 Minutes of the following:
Run 200 Meters
20 Wall Balls
15 Sit Ups
20 Box Jumps
15 Burpees
One Partner Works at a time, while the other Partner rests. You will switch off every movement. One Partner will run 200 meters, and then when they return, the other partner will perform 20 wall balls, and you will continue this fashion until the time elapses.
B. Fitness Phase:
CrossFit Tester/Team Workout
Teams of Two Complete the following Partner Workout:
AMRAP 25 Minutes of the following:
Run 200 Meters
20 Wall Balls
15 Sit Ups
20 Box Jumps
15 Burpees
One Partner Works at a time, while the other Partner rests. You will switch off every movement. One Partner will run 200 meters, and then when they return, the other partner will perform 20 wall balls, and you will continue this fashion until the time elapses.
C. Competition Phase:
For Time of the following:
Run 800 Meters
50 Wall Balls
Row 1000 Meters
50 Toes to Bars
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