WOD

Wed, Oct 1 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Coach B

It's Heavy Day at CFA with everyone's favorite... deadlifts! We'll be working 5 sets of 3 reps building for load. If you're feeling good today, go for a 3-rep max. You may check your previous max on this page, just click 'Deadlift 3 Rep Max', if you don't see your name go to the 'Benchmarks' page. Let's goooooooo! 🏋🏼‍♂️

Coach J

Heavy Day!!! 💪

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20251001

Deadlift 3 Rep Max

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CrossFit 20251001

(No Results Tracked)
Welcome to October! This month, we will focus on building mental fortitude. Expect to see workouts that challenge you to stay focused on the task in front of you.

WARM-UP:
200m walk
2 sets:
10 unweighted single-leg deadlifts
10 alternating Cossack squats
10 alternating Samson stretches
100m jog

WOD MOVEMENT REVIEW & WARM-UP:
4-5 sets:
3 deadlifts
– Lift every 2:00.
– Build up to starting weight

HEAVY DAY! WOD: For load
Deadlift
3-3-3-3-3

– Rest 3:00-4:00 between sets

MODIFICATIONS:
Find a load that is challenging enough to require focus while still allowing for sound technique

STIMULUS NOTES:
Heavy day relative to each athlete
All sets 75% or greater

STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves