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We love strength days at CFSF and although we don't usually see strength in the 10 rep range, we've seen a quite a few lately. Good stuff. Thanks CFHQ!

Front squat 10-10-10-10-10

Juan- 135

Todd McK- 110

Paige- 70

Tommy- 165

Joan- 70

Sharon- 85

Teresa- 140

Good workout everyone. Good job hitting the cues we talked about, and monster Front squats Teresa, and Tommy! Nice work Taj. Two of three down.

The Front squat is the most functional of the three squat varieties, but it requires a lot more upper body flexibility than the other two. A properly racked bar position demands wrists be extremely extended, allowing elbows to stay high. Low elbows means the bar is probably on your chest, not your shoulders. This is not good. 

We added some extra mobility to the warm up to address shoulder, elbow, and wrist issues, as well as a really good mobility for ankle flexibility using a plate and band, which is often overlooked entirely. We were able to do all this within the usual time devoted to warming up. It didn't take any extra time. Do more of this. A little bit- every day. 

Thanks for another great day at CFSF. Thanks for your hard work, and thanks most of all for choosing CFSF.

Mobility + strength = durability.

CFSF