WOD
 | Wed, Aug 13 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BIt's HEAVY DAY at CFA! We're working on 5 sets of 5 back squats and if you're up for it, you can go for a 5RM today! Sign up and come get your heavy on! 💪🏼 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250813 | 5RM Back Squat | SQUAT CHALLENGE |
CrossFit 20250813(No Results Tracked) WARM-UP: 200m walk 3 sets: 20 skips 6 Spiderman lunges 10 alternating Cossack squats 5 goblet squats 10 skipping for height 6 scorpion stretches 10 alternating hamstring scoops 5 tempo goblet squats 10 skipping for distance 6 Spiderman twists 10 alternating ankle distractions 5 paused goblet squats WOD WARM-UP: 3-5 sets 5 back squats – Rest 1:00-2:00 between lifts – Start light and build to working weight HEAVY DAY! WOD: For load Rx: Back squat 5-5-5-5-5 – Rest about 3:00 between sets STIMULUS NOTES: All sets at 70%+ or 1-rep max Perform straight sets across OR add load, but no more than 10 pounds at a time STRETCHING: 2 sets :30 child’s pose :15-:30 Samson stretch/leg
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5 Rep Max
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