We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
Interested in CrossFit? Join our next CrossFit 101 and see what it's all about at an affordable price. The next CrossFit 101 is from Monday, Sept 13- Thurs, Sept 23. It's every Mon-Thurs from 6:30-8PM. Sign up here! Registration closes Friday, September 10!
If we were to add another class somewhere between the hours of 7AM and 4PM, what time would you want it to be? Post your thoughts in comments.
Hooverball Beach Workout this weekend...stay tuned!
Front Squat 184.108.40.206x3 @ 30X0 tempo
Then 21-15-9 of:
Toes to bar
Perform a 5 burpee penalty every time you come off the bar on the toes to bar.
Front squat “clusters” mean to do 2 reps, rack it for 10 seconds, do 2 more reps, rack it for 10 seconds, do 2 more reps, rack it for 10 seconds, and then 2 more reps for a total of 8 reps. That’s one set. You’ll do three total sets, resting as needed between sets. The tempo is 3 seconds down, no pause at the bottom, explode up, no pause at the top. Expect to be about to do about 15-20% less than your front squat 5RM on these, but you should be able to add about 10lbs to what you did on last Tuesday’s clusters. These are a mental test as much as anything so don’t let yourself stretch out those 10 second breaks.