For the final week, this week, week 4, (can you believe we’re on the last week already?!), we are going go back into the core, the Hollow Body Hold. How to do the Hollow Body Hold

Earn 1 point x 4 times this week, by holding a 3 minutes hollow body hold in total, rest as needed.

1.Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.

2.Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor.

3.The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground). 


·   Keep the abs and butt tight at all times.

Position: Back is rounded, pelvis tucked under. The arms are extended next to the ears and the toes pointed slightly in front of the body. The lower back should be against the floor at all times.

So please do your best to have a great week, we’ll repeat our pre-workout to see if you’ve progressed later on the following week. You will be awarded points based on the workouts as well, and those will be factored into the final scores. It will be important to turn your scores in on MONDAY so we can calculate scores during the week. We will also request that you get your final pictures taken next week as well so we can figure out the individual winners. Then, all we will have left is to celebrate!

This week winner is Laura! Who embarrassed her photography skills while being upside-down. 

Don’t forget to get bonus points and leave us a review on GoogleFacebook and Yelp if you haven’t yet.

Important: Please register for classes on Wodify, we expect the classes to fill up!
Sign up to our private facebook page to see status updates LINKY!
Don’t forget to sign up fo the Cross Training Games CFGAMES16
See you all this week!