Open House and Grand Opening Party this Saturday, June 5th, 10am-1pm

You – yes you! -are cordially invited to attend this event. If you’ve been considering CrossFit training but haven’t yet made the leap, come on in and see what we’re about. If you’ve heard about us and CrossFit, and want to get a sense of what we do, come on in. If you’re a current member, heck, you’d better be here! Here’s what’s happening:

“Simple Steps for Saving Your Shoulders”
Kenneth Luke, MS, ATC, LAc will give an overview of the anatomy and biomechanics of the shoulder girdle, describe common activities and motions that expose it to injury, and demonstrate a few simple strategies that can help protect it.

“Indoor Rowing on the Concept 2″
Shep Harper, rower with the River City Rowing Club in Sacramento, gives us tips and techniques for rowing more efficiently in the CrossFit setting.

Group Warm Up and Post-Workout Stretching
Dynamic Stretching and Mobility Exercises to use before working out; self myofascial release for anytime; yoga-inspired post-workout stretching. Open to the public.

Workout of the Day: “Fight Gone Bad!”
1 minute at each of 5 stations, with 1 minute rest between each of 3 rounds. Count total reps for a score:
-Wall Ball (20/14) to 10″/8″
-Sumo Deadlift High Pull (75/55)
-Box Jump (20″/18″)
-Push Press (75/55)
-Row (calories)
The workout is only for current members or experienced CrossFitters; all others welcome and encouraged to observe.

Food, Drink, and Merriment
Paleo/primal-friendly food provided by CFSR, plus free t-shirt giveaways!

Hope to see you here…