Monday, January 6
WOD
Snow Day! Given the weather predictions, CF MVA will be open for open gym only until 9am Monday. Stay tuned on the CF MVA FB page for updates.
Just one more week until the handstand clinic! 🤸♀️
Mauricio Valle of Handstand Fitness will be holding a handstand walking clinic at CF MVA on January 12th from 1-2:30pm.
Whether you’re aiming to master your first steps or fine-tune your skills for competition day, this class will help you elevate your handstand walk game.
Link to register: 👉 Handstand Mini Clinic
Warm-up:
3 Inchworm lunge
75′ for each movement:
Bear crawl
High knees
Samson lunge
Side shuffle
Apple pickers
then
:45 Air bike
4 Floor press
4 Renegade row
4 DB snatch
4 Roll to candlestick
WOD:
30 Minute AMRAP:
10/7 Calorie Bike
12 DB Floor press (50/35#)
10/7 Bike
14 Burpee over DB
12 Floor press
10/7 Bike
16 DB Renegade Row
14 Burpee over DB
12 Floor press
10/7 Bike
18 Roll to candlestick
16 DB Renegade Row
14 Burpee over DB
12 DB Floor press
10/7 Bike
20 DB snatch
18 Roll to candlestick
16 DB Renegade Row
14 Burpee over DB
12 DB Floor press
10/7 Bike
Mobility: (To be performed after class or at home)
:45 Straddle
:45 Twisted cross
