Front Squat
3-3-3
WOD
6 Rounds of :3
3 Power Cleans 155/103
6 Push Ups
9 Squats/Ring Dips
Rest :1 between rounds
Squats on odd rounds / Ring Dips on even rounds
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January 16, 2012
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Getting Started
New athletes at CrossFit Flood are required to participate in Intro Sessions to learn the philosophy and core movements of CrossFit. We typically do these over Five 1 hour sessions.
Intro Sessions are $200
Email CrossFitFlood@yahoo.com to schedule yours today!
Upcoming Events
Free Saturday WODs
Every Saturday starting at 9am
If you want to try out CrossFit, or just come and see a workout, this is a great opportunity and we would love to have you. You do not need to be a member or RSVP, just show up ready to sweat.
m/40/195
115/125/135 on the Front Squats
WoD: 18 Rds, 95# (CFT Scale)
Nice crowd at the 630am.
Posted by: SE | January 16, 2012 at 08:36 PM
45/f
103/113/123 Front Squats
WOD 19 Rounds, 53# (CFT scale)
I enjoyed the work out. Kathryn and Brandon killed it! (way to represent for the ladies, Kathryn!)
Posted by: Debra F. | January 17, 2012 at 11:29 AM