WOD 9/1/17

DON’T FORGET! Labor Day BBQ on SUNDAY!

Also, on MONDAY we will be observing Labor Day with a limited schedule; we will ONLY be open from 8am-10am, with team WODs kicking off at 8am and 9am. Anyone wishing to lift or do accessory work is welcome to use the CFM kids side 🙂

Strength:
Work to a near maximal 3 Rep Dead Lift

Conditioning
For Time:
21-15-9
Front Squat (95/65)
Push Press (95/65)
Lateral Burpees

*We rarely emphasize deadlifts, but we’re going to start a cycle of strength building with the deadlift for the next 8 weeks. It is important to realize that increased capacity in the deadlift is an indicator of a comprehensive fitness regimen, but we want to exercise proper discretion in choosing load. There are absolutely zero long-term benefits to pulling a heavy deadlift with less-than-perfect mechanics. A stable midline is the priority over load, speed, or reps.

One thought on “WOD 9/1/17

  1. SID 5:29 RX
    LEX 5:37 RX
    GABBY 9:2 RX
    YESSENIA 8::11 RX
    DAN N 8:25*
    MICHELLE 13:04*
    IVAN 9:0*
    PAUL 11:04 RX
    CARLOS 11:36 RX
    KEITH 8:02 RX
    ARTHUR 9:42 RX
    MARI 10:56 RX

    BEA 12:15*
    HARLEY 7:20 RX
    THOMAS 9:35 RX
    DEMARIS 6:19 RX
    BEN 10:27*
    JULIE 7:07 RX
    DAMAN 11:16*
    ART 13:48*
    ESTEBAN 11:03 RX
    CHAD 14:40*
    ALICIA 10:37*
    KARA 11:52 *
    LAUREN 16:01*

    BONDI 5:57 RX
    DAN H 5:47 RX
    KELLY 9:15*
    SEAN 10:52*
    JEN 9:53*

    RON 12:50 RX
    JOHN 9:40 RX
    TOM 9:54 *
    DIXIE 12:03*
    SUE 11:25 RX
    MISSY 9:30 RX
    ASHLEY 11:47 RX

    DAN V 7:54*
    LINDA 8:41*
    AMY 9:21*
    WALT 8:15 RX

    BECKA 12:58*
    JAZMIN 10:15 RX
    GUS 8:31 RX
    FRITO 10:08 RX
    LUIS S 8:53 RX
    ERIC B 8:07*
    ROSA 15:50*
    HOLLY 8:01 RX
    JIM 11:50 RX
    PAUL J
    RITU 15:04 RX
    CHRISSA 9:45*
    JEANNIE 13:20 RX
    JUDITH 12:58 RX
    GINA 13:47*
    ANGELICA 15:03*
    CAM 12:00*
    AARON 13:20

    JOHN F 14:07*
    CHRIS 11:52*
    SHAWN 11:22
    ASH 9:15 *
    CARLOS 12:20
    JUAN 13:36

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