Front Squat Friday!


Front Squat Friday!


Morning Class Schedule Shift: 6:00 am, 8:30* am, 9:30 am
Evening Class Schedule Shift: 4:30 pm, 6:30*pm,7:30 pm
Starting on 1/21/2019, 6:30 pm class on Mondays will be allocated for people doing competitor’s or individual programming.
Starting on 1/24/2019, 7:30 pm class on Thursdays will be allocated for Barbell Club.
This Thursday, 1/10/2019 at 7:30 pm, we will have a competitor’s meeting. Anyone interested in doing competitor’s programming should be there for orientation, details about the program, and Q&A.

CrossFit FTM – CrossFit


Front Squat Warm Up (No Measure)

Run, Row, or Ski 400 m, bike 1/2 mile

Thoracic/Lumbar Ext

Banded Hip Flexion Gapping

Banded Front Rack – 1 min

10 Front Squats Empty Barbel

1 x 3 Front squats at 55% of Max

Add some weight, 1×3

Go to working weight


OTC 1:30

Front Squat (3×3 @ 85% of 1rm )

Front Squat (1×10 @60% of 1rm)


Metcon (AMRAP – Reps)

15 Min AMRAP

ME Ring MU

400m Run

*Every drop run 400m

*Score= Total Ring MU
Mods are:


Pull Ups

Banded Pull Ups

Jumping Pull Ups

Ring Rows

Metcon (No Measure)

20m moderate intensity conditioning

Jump on the Air bike, rower, go for

a run or even a swim if you’re able

to. Just move for 20min

Feel free to do 10min of one excercise and 10min of another.