October Monthly Focus: Balance, Coordination, Agility, and Flexibility

The upcoming monthly focus for October will touch on the general physical skills which are “less sexy” but just as important as the others:  Balance, Coordination, Agility, and Flexibility.

Things to look for during the month:

Flexibility – Mobility movements included in the warmup more frequently

Agility – Footwork and movements requiring changes of direction, Double Unders!!!

Balance – Pistols, Handstands, work requiring core engagement and stabilization, single arm movements

Coordination – Kettlebell work, Olympic Lifting, Kipping Pullups, Muscle Ups, and other gymnastics work & core-to-extremity movements.

Our “test” for the month in CrossFit will be the benchmark workout “Mary”

We asked a few coaches their thoughts on the upcoming month and to share what they enjoy training for optimal flexibility, agility, balance and coordination. Check it out here!

Partner Work & Lots of Situps

We started out with a partner-based workout in Saturday’s Bootcamp, and then moved into a fun little couplet of Burpees and Situps. WOD 1 With a partner, as many rounds as possible in 12 minutes of: 10 Knees to Chest…

Five Long Rounds

We hit a longer time domain in Saturday’s CrossFit workout – most people averaged around 30 minutes or more. With a 35-minute cutoff time in play, it was quite a challenge to finish the workout. Saturday was also Melissa‘s first…

Low Bar Back Squat

We tested our one-rep max for the Low Bar Back Squat in Friday’s CrossFit class – congrats to Lori, who set a PR of nearly 50lb! Warmup Rolling Joint Prep Olympic Warmup – Clean & Jerk Strength WOD Low Bar…

Turkish Getups & Slam Balls

On Friday, we were joined by Kaytie, who hit her first Fearless Bootcamp WOD – great meeting you, Kaytie! Hope to see you again soon. WOD 1 Turkish Getups Practice for 6-8 minutes, maintaining continuous movement. WOD 2 With a…

Advanced Team Training

The Advanced CrossFit class hit a team workout on Thursday, made all the more fun by having to run 1,100 m with a 20-lb ball. Congrats to Lee for hitting his first WOD with rope climbs! Warmup Rolling Joint Prep…

Broad Jumps!

On Wednesday we were visited by Rob from Keystone CrossFit – great to meet you, Rob! And a very special shout out goes to Jenn P & James W, who announced their engagement during class! Congrats!! Warmup Rolling Joint Prep…

Team Training

It was time for another team workout in the Fearless Bootcamp – Morgan & Molly hit it hard as “Team Eminem”, while KT didn’t let being a team of one slow her down at all. Nice work, y’all! WOD In…

Annie

After doing some skill work in Wednesday’s CrossFit class, we hit the benchmark workout “Annie”. I noticed that a lot of folks selected Double Unders as their skill work, in the hopes of avoiding tuck jumps during the WOD! Warmup…

Triplets

We hit 3 short workouts in Wednesday’s Bootcamp; each of which featured 3 movements. Unfortunately, we didn’t get a photo of the whiteboard before it got erased… if you remember your scores please post them to comments! WOD 1 As…