A. 12:00 E202
Min 1: OVHD Squat x5x4 by feel
Min 2: Strict TTB x3-6×4 by feel
Min3: Rest
B. 3 Rounds
400 M Run
21 Wall Balls @ 20, 14
12 Burpees
*Time recorded
*20:00 Cap
“The most important thing is being passionate about what you’re doing and always give it your all. That is the key to success.” -Charlie White
A. 4:00 EMOM
1 Hip Muscle Clean + 1 Hip Power Clean + Front Squat
6:00 E202
Hang Power Clean + Front Squat
10:00 E202
1 Power Clean by feel
*Weight Recorded
B. 10 CTB Pull-ups
15 DL @ 185 / 105
20 Hand Release Push-ups
40 Walking Lunges (total)
20 Hand Release Push-ups
15 DL @ 185 / 105
10 CTB Pull-ups
*Time recorded
*20:00 Cap
“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.”- Pele
Thanks for coming out Julie!
Join us from 10-10:30 am for a meet & greet with Julie Foucher! 10:00 am class has been pushed to 10:30am.
16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball
A. 12:00 E2O2
2 Front Squat @ 80%
B. For Quality
50 Cal Row
200 M Farmers Walk
50 DB Power Snatch (total)
200 M Farmers Walk
50 Cal Row
Join us tomorrow morning (Saturday) for a Meet & Greet with Athlete, Julie Foucher from 10:00 am to 10:30 am!
(10 am class will begin at 10:30 am)
A.16:00 EM0M
Min1: 3 TnG Power Snatch @ 65-75%
Min2: 20 Double Unders
B. 3 Rounds
8 Hang Squat Clean @ 95/65
8 Box Jumps @ 24/20
*time recorded
Rest 5:00
1 Mile Time Trial
*time recorded
Join us at 6:45 pm for the announcement of 16.4!
About two years ago, everyone’s favorite bearded CrossFit superstar Lucas Parker posted this on instagram:
Since then the world realized “You’re only cool if you stretch your groin”.
In all seriousness regular stretching and foam rolling your groin has a myriad of benefits from helping relieve knee and lower back pain to improving the bottom of your squat, and giving you a stronger set up position in the Olympic lifts. I like the KISS method for mobility so you won’t find any bands or fancy contraptions in our stretching series below. Good ole fashion gravity will be doing the work in these stretches, and the whole routine should take no longer than 10 minutes. Lastly it’s important to remember not to be over aggressive when stretching, if a stretch gives you excessive pain or any numbness discontinue immediately.
Groin on the Wall Stretch
Frog Stretch
Lizard Stretch
Standing Groin Stretch
Those are the stretches now here’s the routine.
3:00 Groin on the Wall Stretch
2:00 Frog Stretch
1:00 Lizard stretch right leg
1:00 Lizard stretch left leg
1:00 Standing Groin stretch right leg
1:00 Standing Groin stretch left leg
This is a great series of stretches to do on a daily basis at night or in the morning if you have “tight” hips or are experiencing some knee ache while squatting. Its also great to do before class especially on days that include lunge, squatting, or Olympic lifts. Enjoy!
-Coach Wes
A. 12:00 E2O2
1 Split Jerk @ 90% or above
B. 18:00 EMOM
Min 1: 3 Strict Press by feel
Min 2: 2-3 Horizontal Ring Rows
Min 3: Rest
C.18:00 EMOM
Min 1: 3-6 Strict Dips
Min 2: 3-6 Strict TTB
Min 3: Rest
” If you’re happy, if you’re feeling good, then nothing else matters.” -Robin Wright
A. 12:00 E202
Min 1: RDL x5x4 @ 80-90% of 1 RM Clean
Min 2: HSPU x3-5×4 by feel
Min3: Rest
B. 25 Wall Balls
50 DUs
400 M Run
25 Wall Balls
50 DUs
400 M Run
*12:00 Cap
*Time or Total Reps completed recorded
“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” – Sai Baba
A.
4:00 EMOM
1 Hip Muscle Snatch + 1 Hip Power Snatch + OHS
6:00 E202
Hip Power Snatch + Hip Snatch + Hang Snatch
10:00 E202
1 Hang Snatch by feel
B. 3 Rounds for Time
8 Backrack Walking Lunges @ 95/65 (total)
8 Pull-ups
8 Hang Power Cleans @ 95 / 65
8 TTB
8 Backrack Walking Lunges @ 95/65 (total)
8 Burpees over bar
*Time recorded
“Only those who dare to fail greatly can ever achieve greatly.”- Robert Kennedy
Make sure to REGISTER for class to guarantee your spot in a heat!
Our Free Community WOD is happening up at Fringe Sport at 10:00 am
Regular 9 & 10 am Group Classes at CFA
16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
