Weekend Preview – CFS

Jun 16th, 2017

Category: CrossFit

Weekend Preview – CFS

Andrew

Sports and Wellness Appointments with Dr. Fernandez THIS Saturday!
Due to popular demand, Dr. Fernandez will be back THIS Saturday and is still booking appointments! Dr. Fernandez works on Chris and I and helps us recover better through tissue work and adjustments. He has helped me significantly after having Chase to get my body functioning properly again. Dr. Fernandez is taking appointments for this June 17th. Right now he is still wide open! Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians.

Rates and treatments are below. His adjustments include soft tissue work, which is my favorite part. Sign up HERE to try him out!

 

Warm-up
EMOM 6
1. 20 Lateral Up & Overs on box
2. 12 Alternating Goblet Step Ups
3. 20 Russian Swings

Strength
1. Front Squat
2-2-2-2-2
2. Back Rack Step-ups
10-10-10-10

*Complete step-ups after each set of front squats

WOD
3 Rounds
20 Overhead Squats (95,65)
20 Box Jump Overs
20 Kettlebell Swings (2,1.5)

Level 2- (75,50), (1.5,1)
Level 1- (65,35), (1,0.75)

DISCUSSION 3 Comments

  1. Jason Barrow 06/17/2017 at 12:48 am

    Front Squat: 235×2
    WOD: 10:36 Rx
    If it wasn’t for Eddy literally rolling on the floor laughing at me I probably would have ended up doing more than one power snatch when they were supposed to be overhead squats. So thanks for that?

  2. SEAN FLANNERY 06/16/2017 at 6:25 pm

    FS; up to 260
    WOD: 9:08 Rx

  3. Crowley 06/16/2017 at 2:22 pm

    front squat: up to 245
    wod: 8:40 rx