WOD: January 3, 2017.

By: Michelle Stafford Leave a Comment
CFOS Family and Friends Day this THURSDAY!!

CFOS Family and Friends Day this THURSDAY!!


Few Reminders….

This Thursday Family and Friends Day, ALL CLASSES!! Let’s continue to inspire so many more to be better!!!

This Saturday we will also be holding a Free Introduction to CrossFit Class @ 8:30 AM. So if friends can’t make it Thursday, bring them Saturday:)

Our CFOS Foundation’s Course starts Monday the 9th, 2017, very exciting!!!! 


* DROM: Dynamic Range of Motion – (10 Minutes)

* Mobility: Hips   ( 5 Minutes)

* Bar Warm-Up / Movement Review: Front Squat


Front Squat: 6 x 3  @  Goal Weight – ( 25 Minutes)

Virtuosity First… Focus on good movement the rest will come!!



10 Minute AMRAP

  • 1 rep., Clean #115 / #75
  • 1 rep., T2B
  • 2 reps., Clean
  • 2 reps., UB T2B
  • 3 reps., Clean
  • 3 reps., UB T2B
  • 4 reps., Clean
  • 4 reps., UB T2B
  • 5 reps., Clean
  • 5 reps., UB T2B
  • 6 reps., Clean
  • 6 reps., UB T2B

Measure: Total Reps

Athletes will cycle back up to the top once the 6th rep of T2B is completed.

Toes to bar must be completed unbroken (UB). We are working on building your capacity within gymnastics and overall grip strength. This will apply to all scales.

Post WOD Cool Down

* Row 500 Meter @ 50% Capacity
* Hip Flexors – Couch Stretch
* Lateral Lunges – 16 Reps


“There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.” – Josiah Gilbert Holland

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