WOD: Saturday, June 28, 2014

For this Saturday:

Beginners: Your class times are 9:15 a.m. (meet out the back gate), 10:15 a.m., and 11:15 a.m.

Intermediate and Advanced athletes: Show up as early as possible, warm-up, and start your CF Total as early as possible. It may take you up to 2-3 hours to finish.


(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility + trainer's choice of movement exercises (10 min)

(C) 2x 55s Forearm Plank Hold, 30s Break between sets (2 1/2 min)

(D) Barbell Review (3 min)

  • Squat
  • Strict Press
  • Deadlift

(E) CrossFit Total. Maximum 3 Declared Attempts Per Lift. Trainer or Advanced lifter must watch and judge your attempts.

  • Find a 1 Rep Max Squat
  • Find a 1 Rep Max Strict Press
  • Find a 1 Rep Max Deadlift

Kristina. Forearm plank hold disrupted by Jackie, the plank cry baby. Photo by Rafael Vega