WOD for 27 Oct

To all of our “Intro to CrossFit” athletes: Amazing work! You met a partial “Cindy” yesterday, which means some of you fell in love 😉


See you all again at lunch time at Frederick gym. 


For the regular CF 89 athletes:

1. Max height box jump 


2. Back squat

Work up to a heavy set of 5 reps, then keep the weight the same for the following:

5-4-3-2-1: At your heavy five rep weight. Rest as needed between sets. Do this 3 times! That means three times of 5-4-3-2-1. This will be a grind. No way around it. But we are building your strength-endurance as we speak. 


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