WOD
 | Tue, Nov 18 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
 Coach BIt's HEAVY DAY at CFA! We'll be going for 5 sets of 3 reps of front squats. Besides getting heavy today your focus should be on a good front rack position, chest up, heels down, knees out, and getting into that past parallel position. If you're still working on mechanics let that be your focus today. See ya'll soon! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (3 days ago) |
| CrossFit 20251118 | Front squat 3 rep max | Gymnastics Class 2025 1118 | Feast of Flexibility 🦃 |
CrossFit 20251118(No Results Tracked) WARM-UP: 200m walk 2 sets: 10 monster walk steps, forward 10 monster walk steps, backward 10 banded sumo stance good mornings 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set WOD MOVEMENT REVIEW & WARM-UP: 4-5 sets: 3 front squats – Build to 70-80% of 1-rep-max front squat – Rest 1:00 between sets HEAVY DAY! For load: Front squat 3-3-3-3-3 – Lift once every 3:00-4:00 MODIFICATIONS: -Modify range of motion, loading, or movement variation as needed STIMULUS NOTES: Heavy day relative to each athlete's capacity Load should be challenging, relative to the athlete's strength and experience levels with this movement Those less comfortable with the front rack position should prioritize improving rack position before adding significant load Nov. CAP Benchmark ACCESSORY & STRETCHING: Accumulate: 30 single-leg unloaded deadlifts, right leg 30 single-leg unloaded deadlifts, left leg 1:00 single-arm plank hold, right arm 1:00 single-arm plank hold, left arm 1 set: 1:00 frog stretch 1:00 seated straddle stretch 1:00 seated butterfly stretch
|
3 Rep Max
|
|
