Our CFRT warriors throwing down at CrossFit 2A’s Summer Throwdown!
Warm Up and Mobility
Strength
Front Squat
60% x 8
70% x 6
80% x 3
90% x 1-2
80% x 3
70% x 6
Super Set way down for experience
Gymnastics/Skill
3 RNFT
Pull Up practice
5 x Wall Squats
Open Offseason
AMRAP 5
Complex
4 x T2B+ 3 x Pull Ups + 2 x C2B + 1 x Bar Muscle Up
“Lion ”
50 – 40 – 30 – 20 – 10
Double Unders
Ab Mat Sit Ups
Run 100m after each set, end on run
Huge congratulations to our CFRT peeps Marie/Jordy, Michelle/Monsini, Liz/Duane for competing hard and honorably today. You did us proud and showed everyone what CFRT is all about! Those wods were very tough ,you guys earned yourselves an epic cheat meal!
Front Squat % MakeUp from 6-30-15
135 X 8
155 X 6
175 X 3
155 X 5
135 X 7
Lion: 12:00 (2X singles)
Great work, 5 am, thx PJ.
Enjoy the day.
I hopped off Facebook for a bit otherwise I’d post this there. Yesterday was great at 2A and I just wanted to say that I feel like we have the best coaches. Mike, I feel like you were the only coach (at least that I noticed) that was right there with all of your members coaching them through each wod and giving advice. You’re awesome. 🙂
I have to totally agree with this statement. We have an amazing group of coaches at cfrt. Loved all the advice and push you gave us yesterday!
Great job to all those who competed yesterday, you really pushed hard and did amazing !
Strength- I made up % work from beginning of cycle for front squats
WOD- 13:57, dubs.
It was HOT and muggy this morning! Great job 6 amers! Thanks PJ!!!!
Well said Meg!! I completely agree.
I had a great time yesterday, thank you to all who competed with me and who came out to support us. I’m so proud to be a part of this awesome community!
Came in today just to get the body moving and work out all the junk in my muscles. Great Wod for that.
Strength
Just did a few sets with very light weight to loosen up the legs.
“Lion”
9:43
Great job 5 am. Thank you Pj.
Congrats to everyone that competed yesterday. Those were really tough WODs and a hot day. And, boy, was I surprised to see Monsini back at it at 5am. You ‘da Man!
Gym – worked on banded strict pull-ups. Started with red/blue band, but it felt easy, so went to just blue. Did 2 sets of 3 each round.
Running Annie (aka Lion) – 12:56. Only one break in the dubs and that was in the set of 20. Sit-ups and running were slow. Didn’t help that I did extra sit-ups in the 40 round.
It was another fun, soupy day. Great job 6am All Stars! Thanks Coach Pj!
Walked in to see Chris doing the WOD…WOW!!!!!!!
STR (sort of)- Someday I will front squat fo’ real!
Lion
13:37 (singles, row)
I was determined not to be capped…just made it!!!!
Loving the new crew of 6 amers! You guys are so cool even on a hot muggy morning!
Thanks PJ!
Strength – Front Squats
85 x 8
100 x 6
110 x 3
125 x 2
110 x 3
100 x 6
Finally my front squats seem to be back on track… the 2 reps at 90% felt really good!!!
“Lion”
10:02 (dubs)
Tried so hard to keep up with Monsini but just fell short… good work 5am, thanks PJ! Good luck moving tomorrow…. keep that deadlift form intact!!
Great job Liv!! Those dubs are getting crazy fast!!
Strength
Working on my front squats
Feeling confident in myself .( form is getting better )
Lion : 14:00 singles. ( yup I was half walking at the end )
Great hot sticky 6 pm class
Thanks Sarah
Lion
9:35 row instead of run.
Sorry 6amers. I’ll see ya’ll soon? Maybe?! Been loving sleeping in a bit. Thanks Sarah!
Enjoy that extra sleep!! Wait till you see how the 6 am has grown!!! Miss seeing you though!
Front squat make up work. Got up to 140# for 85%. These felt awesome.
I almost didn’t come today but I am SO glad I did. I loved this wod. Finished in 10:40 doing 2x singles.
Way to brave the heat peeps, I moved enough stuff to fill a 26′ uhaul, for every 3 trips I chugged a glass of water. Then immediately sweat it out.
Front squats tonight…Derek and I partnered up. way to kill it Derek!
Lion: 11:13…fun WOD. feel like I am almost 100% again…been a loonnnng time.
Great work 7PM! Nice big class tonight. Thanks Sarah and Chris!
Front squats:
140 x 8
165 x 6
190 x 3
215 x 2
190 x 3
165 x 6
Felt really strong today and even felt a little light!
“Lion”
9:11
Dubs felt amazing and went unbroken on everything until set of 20 did 2 sets of 10. Sit-ups and run were strong also. Really enjoyed this workout.
Nice job 7pm! Thanks Sarah and Monsini!
Feels good to be back in class! Did a 5×3 front squat but only got 4 sets in. Worked up to 155.
Lion
Really feeling the effects of not Wodding for a while. Started out doubling the dubs but switched after the first round so I would finish. Ended up going ove the time cap by a bit. Thanks for letting me finish that one out. Almost puked but I held it back. As much as I love my bro seshes out back it’s not the same as wodding with all of you.
Great job to everyone who came in today despite the disgusting heat. Thankfully it cooled down a bit for the night classes buy still not comfortable. But you all still kicked ass! Prep yourselves for a hot week!!