Joey showing Daddy how its done! Future Rail Trailer!

Joey showing Daddy how its done! Future Rail Trailer!

Warm Up and Mobility

Strength
Back Squat
65% x 8 First 4 Pause 2 seconds
75% x 6
85% x 3-5
75% x 6
65% x 8 Last 4 Pause 2 seconds

Oly
Push Press
3 x 1
Split Jerk
3 x 1

“Free love and dope”
For Time
30-20-10
Calorie Row
Box Jumps 24/20
Ring Dips
50 x Double Unders after each set, end on double unders

Dork WOD

This Sunday March 29, CFRT will be hosting the HERO WOD “DORK” in honor of Fire Fighter Michael Kennedy and LT Edward Walsh, who died in a fire in Boston this time last year.  More details to follow in the upcoming days so mark your calendars. As always, everyone is welcome to join us in honoring these fallen heroes. We will announce heat times but will stay until everyone has had a chance to WOD.