Coach Kara with baby, Nash. 

Coach Kara with baby, Nash. 


Today marks the beginning of CrossFit Frederick's 10th year since we opened our doors to our amazing members. We are thankful each day we come to work and the daily opportunity to help so many clients. We want to thank each and every one of our clients for helping make CrossFit Frederick awesome. 


A. For time:
50 Push-ups
50 Pull-ups
400-meter Run
40 Push-ups
40 Pull-ups
400-meter Run
30 Push-ups
30 Pull-ups
400-meter Run
20 Push-ups
20 Pull-ups
400-meter Run
10 Push-ups
10 Pull-ups
400-meter Run
*Compare to 8/9/16. First WOD in the new BOX, 8/9/08.

B. Strength 101:
“Legs #8”
1. Superset #1
5 total sets. 
10 Hamstring Raises on the GHD
20 Glute Deadlifts with Dumbbells
10-8-8-6-4 reps for loads – Back Squats
2-minute rests between supersets. Increase loads each set. 
2. Superset #2
4 total sets.
12 Dumbbell Hamstring Curls
15 Sissy Squats (not 1 ¼), cradling a plate
1-minute rests between supersets. Increase loads each set. 

Post time for part A and loads for part B to Members Area or comments.