CrossFit WOD, December 19, 2018

Fronts For ThreeInspiration”Motivation is what gets you started. Commitment is what keeps you going.”
-Jim RohnWarm-upWarm-upI. Heartrate:
Dynamic

II. Specific: 2 Rounds
5 Goblet Squats 3 second decent 2 seconds in bottom
6 Reverse Lunges (may add weight)
5 Seated Box Jumps

III. Skill/Strength:
Front Rack stretch (barbell behind head)
then begin warming Front Squats to starting weight
ex) 3@55%/ 3@65%/ 3@75%/ 3@85%/3@90-92% (target percentage today)WeightliftingFront Squat (3-3-3-3-3)Scaling: ideally, each set will be as heavy as possible for 3 reps (same weight across all sets), but newer athletes should start light and slowly add weight as they are comfortable.CashoutCoach and class choiceNewsCome check out SHRED tonight at 730pm!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

TFA Committed Club! Its kinda like a super group of committed fit individuals focused on crushing goals.

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