Warm Up:
10 Front Rack Med Ball Lunges (20 steps)
10 Hip (not back) extensions
5 Push Ups
20 PVC Pass Throughs
(2 rounds)
Skill:
"The Front Squat" - how to, when to, why to...
WOD:
Front Squat
3-3-3-3-3-3-3
then....
21
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CrossFit Athletic Development and KIDS
CrossFit Athletic Development
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Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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7 comments:
Yay Im the first one to leave a comment!! I did more than I expected but today Jay is the real hero. He did the same weight as I did but he made it look so easy! 195 was a struggle for me but it didnt even slow him down! Great job everyone!
Good Steady workout.
80# max. 45# for the set of 21 straight.
Thanks for the extra push Leeann.
Squatting each week is sooooo important to our success. You all have proved that with your FGB scores, your Fran times, and your Front Squats today.
Thank you all for putting in the extra effort and extra time!
the a.m. crew showed up with HUGE numbers and great technique. strong work by all!
missed on second rep with 175
115# Max - 45#-for the set of 21 count ...I enjoyed this workout...
110# for 3 reps
missed 115# after 1 rep
Tina
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