Hey Cool Kids --
There's a new nutrition challenge starting up! Sign up on the white board and get in the game! Speaking of white boards -- congrats to all of you that hit PR's in May! And from the looks of it, June is off to a roaring start! Let's fill it up!
June 9th and 10th is Bring A Friend Day. Here's your chance to bring that person whose ear you've been talking off about CrossFit and CFD. While we're going to be coaching and giving you a fun but challenging workout to do, the buddy system is definitely in place here. Help 'em out w encouragement and tips.
June 11th -- We have our next On Ramp Class starting! Signups are available online here.
June 14th - We're going to be doing a hero WOD, Nutts that's been requested by a few of our UCD graduates. 6:30p is the time we're setting aside for our grads and for the rest of you peeps that will be leaving us in the near future. Scaling for the WOD will be provided, as always.
June 23rd - The 330 Finals! Who's going to be the most improved! Bragging rights! Cash Money! Food and Beer! Make sure to invite your friends / family to come along and cheer you!
Okay - with all that said...Let's front squat!
Establish a new 1RM or a heavy single for the day. Mobilize between sets with fascia mashing activiities with a lacrosse ball or a foam roller. Hit the quads and thoracic spine and get loose.
5,3,3,2,2,2,1,1,1 is a suggested rep scheme.
Then -- rest up and let's do some back off-ish sets via the metcon
Three rounds of:
- 400m run
- 5 Clean Pulls
- 10 Front Squats
205lbs m ; 145 lbs f