Hit It, Don’t Quit It – CFS

Oct 5th, 2017

Category: CrossFit

Hit It, Don’t Quit It – CFS

Chris

Weekend Announcements
Babysitting: There will be NO babysitting this Saturday, October 7th. Babysitting will resume next week on Saturday from 9AM-11AM.
V02 Max Class: There will be NO endurance class on Sunday, October 8th with Sebastian. Class will resume on October 15th.
Sports Wellness: Dr. Miguel will be back at the box this Saturday offering his chiropractic and sports wellness services. Don’t miss out! Click HERE to view services and rates and to book your appointment!

Warm-up
2 Rounds
:40 work/:20 rest & rotate
1. Strict Toes to Bar/Leg Raises
2. Front Squats
3. Double Unders

Accessory
3×20 Weighted Glute Bridges
Or 3×10 with a loaded barbell and shoulders on bench.

-1st Set should be before front squats, second 2 sets can be worked in.

Strength
Front Squat
3-3-3-3-3

WOD
4 Rounds
15 Toes to Bar
15 Back Squats(135,95)
75 Double Unders

Level 2- 115,75, 35 Double Unders
Level 1- 95,55, 150 Singles
ADV – (165, 110)

DISCUSSION 4 Comments

  1. Ryan Gould 10/06/2017 at 2:52 am

    FS: 225×3
    WOD: 17:55 Rx

  2. Jason Barrow 10/06/2017 at 1:01 am

    Front Squat: 185×3
    WOD: 11:26 Rx

  3. Dan Palermo 10/06/2017 at 12:16 am

    135-225
    11:24 RX

  4. Brian Campbell 10/05/2017 at 9:27 pm

    275
    10:40 Adv