WOD: Wed., March 14, 2018.

By: Michelle Stafford Leave a Comment

Foundation’s Crew getting some love from their new CFOS Family!!


You all did tremendous work yesterday, taking on CrossFit Benchmark WOD “Kelly”!! Way to pull together and inspire greatness from each others!! 

TODAY WE GO Moderately HEAVY & FAST……Bring your excitement and BEST EFFORTS!!

Second day of Foundations for Tim and David today!! Excited to be part of their fitness journey!!


* DROM: Dynamic Range of Motion  

* Mobility: Shoulders / Posterior Chain

* Movement Review:

  • Deadlift
  • Push Press


Moderately HEAVY and FAST!!

 5 Minute AMRAP:

– 3 reps., Deadlift #275 / #185

– 7 reps., Push Press #115 / #75

Measure: Rds. & Reps.        

Goal: This workout is meant to be moderately heavy and done at a QUICK and UNBROKEN Pace. Push yourself, both feet in, go for it, all in and move well!!

Appropriate Scaling: Athletes will scale load to be challenging, yet still allowing for a quick and unbroken pace within reps. Athletes who are still building proficiency within movements, will use lighter weights, but still try to move as quickly as possible sustaining strong positions.

Post WOD Cool Down

* Row 400 Meters @ 50% 
* Shoulders – Theraband
* Posterior Chain – T Cross


“Be happy with what you have. Be excited about what you want.” Alan Cohen

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