10501914_723496684363000_2030226306171900461_nCongratulations to Kerri, Randi, and Jen for their performances in this past weekend’s No Baby Leave the Socks on Competition. Very proud of all three of them for representing CFNH.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
25ft x Duck Walk
25ft x Crab Walk
25ft x Bear Crawl
25ft x Inchworms
25ft x Walking Lunges
III. Mobility

Impact/Focus: Back Squat Week 7
Complete the following workload of Back Squats based off of your current 1RM.

3 x 50% (Warm-up)
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3×3 x 90%

Post loads to comments

“Harrison the Toad”
Complete as many rounds/reps as possible in 6:00 of
10 x Squat Jumps (6″ target)
10 x Push Press (95/65)

Rest 3:00

Complete as many rounds/reps as possible in 6:00 of
10 x KB Swings (32/24)
10 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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4 Responses to 07.14.2014

  1. Peter says:

    “Back Squat 3×3″ : 175#
    “Harrison the Toad” : 4 + 14 (75#) /4 (24kg/24″)

  2. Regular Height Ryan says:

    245×3, 4rds+4, 3rds+8

  3. Kerri says:

    Back Squat: 3x3x200 woohoo
    Harrison the Toad: 5/4 rx

  4. Grinster says:

    Back Squat Week 7
    3×3 @ 90% 335# Not enough time to reach 365# will complete Wednesday.

    “Harrison the Toad”
    7+7/3+6 (40kg)


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