Pause Front Squat: 1-1-1-1-1
Work up to a heavy single. Pause for 3 seconds at your absolute ROCK BOTTOM position before aggressively driving your legs to stand back up. The ideal bottom position is your hamstrings resting on your calves while maintaining an extended spine.
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Not For Time:
50 Double Unders
25 Push Ups
40 Double Unders
20 Push Ups
30 Double Unders
15 Push Ups
20 Double Unders
10 Push Ups
10 Double Unders
5 Push Ups
Post about your experience to comments. And your time too, if you struggle with the concept of Back-Off Week.
News and Notes
- DON’T FORGET TO RSVP FOR CLASS: Go to the CFSBK Online Store, log in, click “Calendar” from the left-hand column, select the class you plan on attending, press the blue “Reserve” button on the right-hand side of the screen, and voila! It’s that easy. Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).
- Don’t miss the last Meditation Workshop tomorrow at 3:30pm. Learn more here and don’t miss your chance to get super Zen. Please RSVP on the event page!
Last year, we added a tab to fix the often weekly request for recommendations re: other gyms while people are traveling. The tab is Travel Gym Recommendations (it’s in the left-hand column under Member Resources). This forum has almost 100 posts and has become a great place to keep everyone’s notes about their experiences at other affiliates, both good and bad. Most recently, we heard about…
- Allie B.‘s experiences at CrossFit Novi and CrossFit Hines Park, both in Detroit.
- Chris H.‘s experience at Commonwealth CrossFit in Somerville, MA (his post is funny, too), and at Kahala CrossFit in Hawaii and CrossFit Amped in Bellevue, WA (significantly less funny).
- Jay-Star‘s experience at CrossFit Asheville in NC.
- Elliott‘s experience at CrossFit Dilworth and CrossFit South Tryon, both in Charlotte, NC.
Friendship, for a Healthy Heart The Atlantic