In Blog, Workout of the Day

Change of plans today, but I WILL get you guys outside soon 😛 . Only made it into one class today but was so great seeing everyone cheer each other on! I don’t think you guys realize how far you have come, most couldn’t even do a air squat and then just moved the 95/65# thrusters today like it was nothing! Cannot wait to update all the whiteboards at the end of the week!




A. Hang Squat Snatch 3.3.3

B. Back Squat 3×5 @ 85% of 5



A.Seg Snatch Grip DL

B.Front Squat  8 sets @ 80% max

C.OTM 10: odd: Squat Snatch 75% of 1rm

even: Double Under 20



“Fight Gone Bad”


POST HERE http://beyondthewhiteboard.com/gyms/451-crofton-crossfit



Basic: Nothing crazy on lifts

COMPETITOR: Load weight easy, body can take 2 weeks to heal from Total

WOD: Sorry Alicia 🙂  … One of the best CF workouts you will do 🙂 . Usually do this New Years Day but let’s see how we have improved this new year !!


She has been training hard, and working on her pull-up strength. Watch out for this one (Erin) !!

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