THURSDAY 5.24.2018 STAMFORD STRONG

Openers Back squat 5 @ 75 %, 3 @ 85 %, 1 @ 95% Yoke carries + Anderson squats 3 sets of 100 ft yoke carry immediately into 4-6 Anderson squats. Rest as needed between sets. 5 sets: Yates rows x 5 reps Rest 90 sec between...

THURSDAY 5.24.2018 WOD

“RAGNAR” 4 Rounds NFT 6-12 Side Single Arm Landmine Row @3111 12 Rotating DB Press 10 Floor Barbell Glute Bridges W/ 3 Sec Pause @ Top 4 Rounds NFT 12 DB Reverse Fly’s 20 Close Grip Bench Press 20 Single Leg Cross TTB Or Knee Ups Or 3 Laps 40 Alt Reverse Lunges 20...

GET TO KNOW YOUR COACH – JUSTIN

1. What brought you to CFS? After college one of my best friends opened a CrossFit gym and after hearing him constantly talk about the benefits I decided to give it a try in 2012. When I first walked into CFS I knew it was the place for me. I immediately felt the...

WEDNESDAY 5.23.2018 WOD

“TOPSIE TURVEY” FITNESS 25 Min AMRAP W/ A Partner (BREAK IT UP HOWEVER YOU SEE FIT) 50 DUs Or 2x Single (Each, 1 Person Working At A Time) 20 Pull-Ups Or Banded Or Rack 40 Russian Swings 70/53 20 Dual DB Floor Press 50/35 1 Lap KB Farmer Carry (Switch Every 20th Step)...

TUESDAY 5.22.2018 WOD

PART 1 3-4 RNFT 6-8 Single Leg Dual DB RDLs 6-8 Barbell Floor Bench Press 12-20 Snap To Hollows (Use Plates) PART 2 “JOHNNY CAKES” FITNESS 3 RDS – 4 Min AMRAP – 2 Min Rest 18/15 Cal Row 15 Knee-Ups Or Ab-Mat Sit-Ups 12 Hang Power Cleans 95/65 9 Lateral...