Aug 12
30
Overhead Squat, Burpees – Friday
Tiffanie, showing the 53 lb kettlebell who’s boss.
Friday’s WOD
Strength/Skill
15 minutes EMOTM:
- 2 Overhead Squats (FTG)
You pick the weight. Your score is the total pounds lifted (lbs x 2 reps x 15 min).
If you don’t know what FTG means, CLICK HERE. Find it in our helpful list of CrossFit definitions and acronyms.
Mini-Met-Con
50 burpees for time.
Today’s burpees are similar to our regular burpees, but do not require a jump and clap overhead. However, you must still fully open your hips and bring your arms/hands in line with your ankles/hips/shoulders. Basically, stand straight up with your arms at your side.
Many members have been wondering if we’d still incorporate one day per week for focusing on heavy lifting, even with the introduction of more strength training into our programming. The answer is yes! On “heavy days” like today our main focus is the strength WOD. Push yourself to lift as much weight as you can, obviously while maintaining good form and technique. The met-con on these days will look more like what we used to call a “cash-out”.
Please do not avoid these heavy days. Although you will be lifting more often with the introduction of a strength/skill WOD every day, the strength/skill portion on most days does not give many of you the chance to truly push yourselves to maximal effort. Our heavy days, when the strength WOD is the primary focus are extremely important for building your overall fitness. DO NOT CHERRY PICK! 
Reminder! Don’t forget, Monday September 3rd the Box is closed for Labor Day. Meet us at 10:30am at Alton Baker Park for the first ever CrossFit Community WOD! Beginners are more than welcome to join! We’ll take over the park like a crazy flash mob. We’ll call it flash fitness. You’ll also get a chance to meet some other CrossFitters from Eugene. Let’s go, kick off your day off with a great workout!
The Chief
