Tired of starting over…then stop giving up.
10/6 Bring A Friend Day! Dead lift and partner WOD. A good time to bring someone who hasn’t tried out CFU.
Training
Not all athletes are alike. 😉 Each has different needs at different times in his/her life. Consequently, we have different training…
Strength. (Choose one)
Fitness: 20 minutes or 6 rounds:
10 lunges each leg
20 bridges
10 goblet squats
CrossFit
4X8 Back squat 70%
Competition
4X8 Back squat 70%. 2 second pause on the first two reps
WOD
Barbells 4 Boobs is at the end of this month. So, let’s see where we are at with “Grace”. Also, check out the 3 options on the Challenge Board for October. Each is “Grace-ish”
Fitness/CrossFit: “Grace”
30 C&J for time. #135/95
Scaled: Light Grace
#95/65
(Or)
2RFT
15 KB sumo DL high pulls
15 burpees
Competition: Heavy Grace
#185/135
Bonus: Core and grip strength
10min EMOM
0:30/0:30
Hanging L-sit or knee raise
#CFUStrong
