HAPPY 10TH ANNIVERSARY CROSSFIT FREDERICK!!!
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:
*Compare to 8/9/16. First WOD in the new BOX, 8/9/08.
B. Strength 101:
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.