Down In Front

Strength WOD:

Front Squat

* Warm up the front squat then complete 3 sets of 5 at 70-75% of 1RM.

Checkout WOD:

As many rounds as possible in 12 mins of:

7 Front Squats (155#/105#)
200m Run

* Must clean from floor, no racks. Squat clean 1st rep counts.


View this photo
View this photo

Front Squats

Tomorrow morning Coach Moe is going to have a special team WOD for the teens and their parents prior to our normal Saturday class. For the CF teens this will be a monthly occurrence. Think “Family building” through mutual suffering or a chance for them to kick Mom or Dad’s butt.


The South East, South Central and Canada West Regionals are underway.

How to Follow Regionals” 2012 CrossFit Games


  1. Click the above link
  2. Click the Go to Regional Summaries link
  3. Note the lack of content
  4. Refresh often
  5. Go back to Leaderboarding

Grab a band, stretch. Your body will thank you later. So will Coach Rona.