Caleb and Abby lead a class on the Clean High Pull

Front Squat – Work up to a heavy Single
Push Press  5 – 5 – 5 – 5
2 rounds for time…
Row 500m
30 Box Jumps (24″)

Snatch – heavy single
Clean – heavy single
OHS – heavy single
Front Squat – heavy single
CF Metcon

7 thoughts on “TGIF

  1. t. says:

    CFW… everyone is doing so well. The strength phase isn’t always as fun (or easy) as the MetCons. But it’s essential, no absolutely necessary, to developing proper technique and quantifiable strength gains.

    Stick to the training, rest and eat well and the benefits will be exponential!

  2. Kathleen says:

    T.. began incorporating xfit endurance trng 4 1/2 far so good thx 4 guidance…Ron, good 2 hhave u back..thx 4 sharing rowing techniques..

  3. Tracy says:

    Just a quick shout out to Caleb! Caleb thank you for everytime I see you with a smile on your face and ready to help with a quick tip or advice! I love and appreciate my time at CFW! Happy Friday!!

  4. Charisse says:

    TGIF!! Tracy, I second your comment! Thanks Caleb!! And a big thank you to Thomas for taking the time to help me out with yesterday’s lifting. Looking forward to getting some new PRs tonight 🙂

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