Coach Burgener - June 29-30
Strength Focus
Weighted Step-ups
2 x 8/side - with a loaded barbell on the back rack, step up to a 20" box (or something that gets your raised quad close to parallel to the ground). Alternated legs every rep, 16 steps = 1 set.
CrossFit WOD
Snatch
9 x 1 Reps at 75%, OTM"Roadie"
5 Rounds for Time:
50m Sled Push
15 Weighted Situps -70# M/50# W
Welcome to CFF classes, Alex! Thanks for visiting from CF Barracks (CA), Jared!
Thanks for visiting from CF Berks (PA), John!
Welcome to Eric H. who just moved here and joined us from Captain CF in Prescott!
We had the privilege of having John Rhode visit us today from Trust CF (Phx). John was the winner of the 12th season of The Biggest Loser and was in Flagstaff to speak with the teachers of the FUSD and promote Fit Kids! This was John's email to us after he joined us for the WOD yesterday:
"I can't thank you enough! That was such a great experience. Holy crap! That WOD was amazing! Your members are very fortunate. Thanks again for letting me WOD. I was pushed and loved it! I definitely enjoyed my first experience with the prowler. Thank you!!!!" -John
Comments