Open House 2017

Hi Guys Happy Sunday!  

Wanted to recap the Open House we had yesterday and thank all who attended for making it such a massive success 

Things kicked off at 9am. With our vendors set up.  


KORT Physical Therapy 

Full Circle Market 

MacroED

Triple Crown Chiropractic

From 9am until noon we had over 70 people stop by to check out vendors, inquire about training with a whopping 51 hanging around for a workout!    

We started our workout with a fun warmup to get everyone moving. Every time Sting and The Police sing “Roxanne” during the song you complete a burpee. Short and effective way to get a large group warmed up.  


After we got the group warm, we broke into groups to teach the movements that we would complete in our workout.   

Our first Station was with Coach Corey teaching the Sumo deadlift high pull with a kettle bell. This is a great movement incorporating a dynamic pull for beginners.  


The 2nd Station. We taught the participants a strong man implement. Picking up medicine balls and throwing them up over their shoulder. This is simple really effective movement to teach hip extension to beginners.   

Next we transitioned to the wall ball station. The most simplistic way to describe this movement is a full squat with a medicine ball at the top of the squat your going to release the medicine ball aiming for a 10ft target 🎯. As the ball comes off the wall you will catch re-squat and repeat. 

The last and final Station were sit ups. In this Station Natasha went over how to properly us an abmat to maximize abdominal engagement in your sit ups.  

Now we have the movements the rep scheme went 

4 rounds of each movement 

40 seconds working 

20 seconds resting 

16 minutes later we were finished hugs and high fives for everyone.   


Last year we held the same type of event with 30 people coming out to see what CrossFit Strode Station is all about. We more than doubled it this year. We could not do what we’re doing with out the continuous support we receive.  


When Corey and I opened CrossFit Strode Station, one of our top goals was to have a positive impact on the health and wellness of Central Kentucky. Saturday was proof we are heading in the right direction.  

This will be a yearly event. I hope we can continue to grow and use as leverage to help promote the importance of health wellness in the community.  
Thanks !!! 

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