Bring a Friend 

Bring a Friend to a WOD tonight at 5pm, 6pm or 7pm! Your referrals are the greatest compliment. Ask your friend(s) to arrive a few minutes before class to sign necessary paperwork.

A Note About Programming

Dave and I are revamping our programming. You will notice a difference in the way the workouts are written. All workouts can/will be scaled based on the individuals needs and abilities. Email us if you have any questions, info@crossfitfrederick.com. 

TODAY'S W.O.D:

A. "Cosgrove's Evil": Deadlift + Romanian Deadlift + Bentover Row + Power Clean + Front Squat + Push Press + Back Squat + Good Morning

Round 1: Do 6 reps of each exercise, moving from one exercise to the next , never letting go of the bar, never resting. Rest 90 seconds. Increase load.
Round 2: Do 5 reps. Rest 90 seconds.
Round 3: Do 4 reps. Rest 90 seconds
Round 4: Do 3 reps. Rest 90 seconds
Round 5: Do 2 reps. Rest 90 seconds
Round 6: Do 1 rep. Rest 90 seconds.

B. Skill/not for time/time CAP 10 minutes: 4 rounds of 10 GHD Sit-ups + 10 Strict Wide Grip Pull-ups

C. 4 efforts of 200 meter sprints. 1:1 (Work:Rest). Hold within 3-5 seconds of first effort.

Post numbers to Members Area.

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