Week #1 of the CrossFit Open was a big success! Thanks to all who participated. The way you encouraged one another, celebrated each others’ efforts, and gave your best was inspiring to say the least. That’s what this Open season is all about! We will run it back for week #2 this coming Saturday, March 20th, at 8am. Same format. Same community. Different workout! Join us on Thursday at 5pm via ZOOM for another Open announcement and then stick around for yoga with María at 6pm. But first, get the week of to a good start with some heavy front squats 🙂

Front Squat
7-7-5-5-3-3-3
Log all sets in SugarWOD
Goal is to get to a moderately heavy set of 7, 5, and then to do 3×3 at the same heavy load

Intended Stimulus
After a thorough warm-up, get in a set of 7 at a medium load. Then make a jump to what you think will be a rather challenging set of 7. Jump in load again for each set of 5, but be a bit conservative (think 75% 1RM). Make a final jump in load and then hold that load for the final 3 sets of 3 reps. Rest at least 2 minutes between sets. Between your 3 sets of 3 reps, rest even more.