Friday 7.14.17

Strength/Skill: Front Squats, 5 x 3, 60%, every 90 seconds

  • Perform 3 front squats every 90 seconds at 60% of your one rep max for 5 rounds
  • 3 – 1 – 2 Tempo
    • Each rep should consist of a 3-second decent, 1-second pause in the hole, and a 2-second ascent


  • 7 Clusters, increasing weight each round (95/65, 115/75, 135/85, 155/105)
  • 7 Pistols, 2 for 1
  • 7 Strict HSPUs
    • 1 min mandatory rest between rounds
    • 24 min cap

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Community Spotlight: Kyle McSpedonMike IsabellaVivian Martinez, Jess Pogoda
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July 22, 2017 – Rafting Trip
Aug 12, 2017 – CFS Beach Day

From July 24th – July 28th, Bring a Friend, Family Member, Significant Other, Et Cetera.
>They can come to any class.
>WODs will be created and adjusted to make the current athlete and the new athlete both succeed and get a great workout.
>You are allowed to bring someone up to 2 times
>You can bring as many people as you wish.
>Just tell them to bring a change of sneakers and come have fun :0). No need for them to sign up for class (you still do). We will handle that when they get to the box.
>If they cannot make the class you usually attend, you can accompany them to another class time and you do not have to work out if you choose not to.
>They can be someone who is new to the box or someone who has visited before.
>You are allowed to bring multiple people at once.
>You may bring a kid to the kids class.
>This applies to both Ladies Fitness and CrossFit.




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