Sam has a nice front rack.
Remember when dumbbell front rack walking lunges were new and scary? We were introduced to this potent movement during last year's CrossFit Games Open. Now, these are a regular component of our lunge repertoire.
The front rack, be it with a barbell or dumbbell, can be such a struggle for many of us. While holding dumbbells in the front rack is certainly easier than a barbell (because of the neutral wrist position) it does require mobility in the shoulders, elbows, wrists, and flexibility in the triceps and lateral muscles. The banded front rack distraction shown in today's Mobility Monday video is one of our favorite movement preps. If you have a band at home, you can do this by fixing the band to a banister or door handle. Don't worry, we will also do this in class today.
Our INFAMOUS Femme Fatale Week starts in just one week! Next Monday through Saturday we will test our vigor by doing 6 ladies in a row. You can brag about doing all the ladies if and only if you sign up for Femme Fatale Week. Signing up buys you a t-shirt or tank and unlimited classes for the week. We will have 6, 9, noon and evening classes everyday and our special Saturday Marguerita and Mimosas grand final at 9am on Saturday. You have to do 5 of the 6 ladies to earn your shirt and bragging rights. Sign up by completing the RSVP form below. Be sure to join us Saturday evening Feb 17 at Bozeman Hot Springs.
Row'd Royalty Jan 15 - Feb 5
Femme Fatale Week Feb 8 - 13
The Open March 11-29
Record your WOD on Beyond the Whiteboard.
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