Friday


Hoping Mikko Salo makes a comeback at
the CF Games to beat “pretty boy McCoy”


WOD

“CF Total”

1 Rep Max Back squat (find the ball Danny!)
1 Rep Max Shoulder Press (No Bounce!)
1 Rep Max Deadlift

Your CF total is the sum of the best of three attempts at the back squat, the press, and the deadlift. You will have about 15-20mins per lift to work your way up to a 1 RM.   The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test. *Beyond this we would like to have you guys subtract your body weight from all three lifts to come up with a Pound for Pound Total..otherwise known as “the Real Deal”

If you can’t make it you can always do it during the open gym on Saturday at 9:30. I encourage all members to do this because it is valuable data that we will pull %’s from on other strength days for the next couple of months. Also if you have time at some point it is good to know what your 1RM pull-up is too.

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