5X3 Front Squat @31X1
5X3 1 ¼ Front Squat
Squat Clean 95/65
Handstand Push Ups
Squat Clean 135/95
Goal: B. If you can not do 5 strict HSPU RX (ambat with 25# plate on each side) then work on strength and do DB presses for the WOD
Basic: Rest day
ATTENTION MEMBERS: Starting next week CCF has the privilege to introduce our new Coach Josh Arcona! Welcome him to the facility and make him feel right at home.
Coach Josh Arcona is a Graduate of East Stroudsburg University with his Masters in Exercise Science. Josh has participated and excelled in numerous local competitions and he is looking forward to helping athletes that are just beginning their CrossFit journey to athletes looking to compete in the future. Last year he earned a spot on one of the first ever NPGL Grid teams, the Philadelphia Founders and this year, 2015, became an athlete and Captain for the Baltimore Anthem.
CrossFit Level 1 Trainer
Certified Strength and Conditioning Specialist
USAW Level 1 Sports Performance Coach
OPT CCP Level 1 Associate Coach (in progress)
2013 NorthEast Regionals Athlete
2014 MidAtlantic Regionals Athlete
2014 Philadelphia Founders Grid Athlete
2015 Baltimore Anthem Grid Athlete
If any one is interested in Nutrition or private programing, Josh will be working with members on an individual bases. If you have questions or you’re ready to take your training/nutrition to the next level (to see more gains, tone up, improve energy levels, lose weight etc..) email Josh at firstname.lastname@example.org.