Save the Date! CFH will be hosting a Wine and WOD night on Friday May 13th at 6:30pm. There will be a WOD, followed by food and wine! Sorry guys, this one is for ladies only. This event is free for all CFH members and you are also welcome to bring a friend! Let us know you are coming by registering HERE. All GUESTS of CFH members will be entered for a chance to win ONE FREE MONTH of CrossFit! So if you have a friend you have been trying to drag to the gym, Wine and WOD is the night to do it! If you are planning on bringing a guest, please forward them the event page so that they can register, as well!
Strength WOD
Front Squat with a 3 Second Pause
3/3/3/3/3
(Start Heavy and Build up in load)
WOD
25 Toes to Bar
30 Front Rack Lunges
3 Rounds
Fitness: 45/33
RX: 75/55
RX+: 95/65
**Our focus today is on the strength training. During the front squats with a pause make sure you are pausing in the bottom with an active position. Elbows up, chest up, engaged and ready to drive out of the hole in a good position. Make sure your first set is heavy. The metcon should be a quick burner that is completed in under 12 minutes (scale accordingly). Scale the load in the metcon so the lunges are in two sets. **
Kelsey throwing up some monster weight on her back squat! #strengthnight