WOD

Tue, Jan 20

Coach B

It's Heavy Day at CFA! Today we're going for 5 sets of 3 front squats. Your effort today should require all of your focus and attention to execute each set. Let's get heavy!!! 💪🏻

Congrats to Victor on his 10 classes 😃 and Happy Gymversary to me! 💁🏼‍♀️



Coach J

Woot woot! Happy Gymversary!!!



Gymversary: Coach B(9) & Perry(9)
Most Recent Benchmark:
Front squat 3 rep max on Jan 20, 2026 (1 day ago)
CrossFit 20260120Front squat 3 rep maxGymnastics Class 2026 0120🎉Resolution reset 2026 🎉

CrossFit 20260120


(Weight)
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! WOD: For load
Front squat
3-3-3-3-3

– Lift once every 3:00-4:00

MODIFICATIONS:
Load should be challenging, relative to the athlete's strength and experience levels with this movement

STIMULUS NOTES:
Heavy day relative to each athlete's capacity
Those less comfortable with the front rack position should prioritize improving rack position before adding significant load

ACCESSORY + STRETCHING:
Accumulate:
30 candlestick single-leg squats, right leg
30 candlestick single-leg squats, left leg

1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch

0% 0%

1st160 RxNicole Tue, Jan 20, 2026
2nd145 RxCoach A Tue, Jan 20, 2026
3rd125 RxHolly Tue, Jan 20, 2026

Nicole160 Rx
Coach A145 Rx
Holly125 Rx
775-848-8935
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