Front Loader

Strength WOD:

Front Squat
3/3/3/3/3

Checkout WOD:

For Time:

1000m Row 

Followed by 21-15-9 Reps for time of:

Front Squat (135#/95#) 
Back Extensions (Sub Good Mornings 45#/33#)

Results

View this photo
View this photo

Quotes of the Day:

“Bring me a challenge. Somebody.” ~ Charlie Sheen

“We loves the Moe.” ~ Amanda, SRCF

This is what we want you to look like in a front squat (either Heidi or the front loader truck):

Keep that load up high in the rack position and put your weight on your heels (or tires)!

Read: “The CrossFit Games Are Stupid” by CrossFit Montgomery County(MD)

Notes:

Two upcoming events on Saturday 3/12!

– SRCF Grand Re-Opening Potluck and Box Open House: 

• NO 10am class!
• 12pm-3:30pm Saturday 3/12 (this will allow for those who are running the St. Patty’s Day 5k)
• Bring a dish and do a WOD. We will run a WOD in waves for those interested.
• Hang out, bring a friend, socialize and have a good time with your fellow CrossFitters
• TBD: Hope to have a lululemon Trunk Show upstairs during this time (currently finalizing details)

– Finaghty’s 5k and Kids 1k St. Patty’s Day Race in Snoqualmie Ridge:  

Click HERE to register online. Online registration closes at 11:59pm, Monday, March 7^th. Let us know if you are running!

• Additional race details are below or at www.runsnoqualmie.com
   
  Pre-Registration (ends Monday, March 7th)
  Kids 1k — $10 (includes a free cotton t-shirt and finisher’s medal)
  5k — $25 (includes tech shirt)

  Late Registration (add $10 for 5k and $5 for Kids 1k – shirts not guaranteed)
  Friday, March 11^th at FootZone from 1-6pm (Issaquah Location ONLY)
  Day of Race Registration – Begins at 7am at Start Line on Center Blvd on Snoqualmie Ridge
   
  Race Day Schedule
  7:00-8:45a.m.- Bib Number Pick Up & Day of Race Reg 
  9:00 a.m. – Start of Kids 1k Run
  9:15 a.m.- Start of 5k
  10:15 a.m.- Awards Ceremony
  
  
  Pat gets fancy on Strength Days: