Wednesday, July 31, 2013

CFT This Saturday

There will be a CrossFit Total this Saturday at 2pm at FCF. If you'd like to participate this gives you the chance to find your 1RM back squat, 1RM strict press, and 1RM deadlift.


We're not going to run it the traditional way, but more like the #Occupy Strength way by putting you in smaller groups and giving you 20 minutes to establish each of your loads. You and your group will be responsible for changing out weights and cheering each other on.

This will be open to all members of Foundation CrossFit and CrossFit SLU. Non-members may participate for $20 cash.

What I'll need from you:
  1. If you'd like to participate, I need you to comment below (or email me) your best loads in each of those lifts (back squat, press, deadlift)
  2. About 2 hours of your Saturday. You can come in an hour prior to 2pm to get in a long warmup. The more prepared you are, the better your attempts will be! 

WOD for Wednesday 7/31


press 5x3


21-15-9 reps for time:
front squat
handstand pushups

You choose the load on the bar. Post time to whiteboard/comments/Cody.



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