In Blog, Workout of the Day

“You need to have faith in yourself. Be brave and take risks. You don’t have to have it all figured out to move forward.” –Roy T. Bennett


Pre-Class Strength Training

E2MOM 8: 1 x Front Squat [@3.1.x.1] + 1 1/4 Front Squat [Fast] Building, While Maintaining Speed

6 x 4 Front Squats [All sets Above 65%]

In-Class Session

Primary Strength Work

7 sets of 1 x Clean Lift-Off [Mid-Shin] + 2 x Cleans

(Rest 90 to 120 seconds between sets)

Workout of the Day

10 Rounds for Time:

5 x Front Squats [135/95]

5 x Burpees Over the Bar

5 x CTBPU / Pull-Ups / Assisted Pull-Ups/ Ring Rows

Post-Class Accessory Work

3 sets:

8 x GHR + 8x GHD Hip Extension @

8x Bent Over DB Row

0:45 x 2 Side Plank

crofton crossfit

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