Strength: Front Squat 10 MIN EMOM 2 FS all at 75% of 1rm WOD: 4 MIN AMRAP : 15/12/9 Calorie Row 15 Toes to Bar 15 Front Squats (95/65) [Rest 4 Minutes] 4 MIN AMRAP: 12/9/6 Calorie Row 12 Toes to Bar 12 Front Squats (115/75) [Rest 4 Minutes] 4 MIN AMRAP: 9/6/3 Calorie Row...Read More

Why is there no structured program in CrossFit? Why don’t we follow any plans or have specific days for upper-body or lower-body? Why is the programming so “random”? These are a few common questions I get from newbies to veterans alike. I thought I would address them all here so there is no confusion from...Read More