Friday, July 3, 2015

RSVP HERE to sign in for class or use the Mindbody Connect App.

20 min to find a heavy triple back squat

10 min cap
3 rounds for time:
20 back squats 115/75
15 KBS 53/35
10 burpees


"The magic is in the movements. All of CrossFit’s workouts are based on functional movements. These are the core movements of life, found everywhere, and built naturally into our DNA. They move the largest loads the longest distances so they are ideal for maximizing the amount of work done in the shortest time (intensity).
By employing a constantly varied approach to training, these functional movements at maximum intensity (relative to the physical and psychological tolerances of the participant), lead to dramatic gains in fitness. Intensity is essential for results and is measurable as work/time. The more work you do in less time, the more intense the effort."


  1. Wow that was tough!! 12 pm class was hot but glad I went... BS - 155# felt as if I could do more, but didn't want to push my luck. WOD - 9:55 RX

  2. Great job Carmen!
    Want to do this one, but not sure my legs have recovered from doing this wod last Saturday! Bet it's harder after finding a 3RM back squat!

    1. I'm already feeling sore! Definitely a challenging WOD - the 10 min cap is deceiving. :)

  3. The good: Haven't squatted heavy in 18 yrs and got a "safe" 365# x 3. The horrible: Felt rested starting the WOD but never caught my breath after the first round. Got through 3rd round of squats as time ran out. Working on endurance for next time!

    1. Awesome! Saw you posted your July goal yesterday! Great job getting the shoulder stretching in 3x!!! Small daily efforts will get you there before you know it!

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  5. Strength 195# (ran out of time) - 6:40Rx.