Posted in

11800161_919550208090979_6508186293690064820_nWe want to congratulate all the athletes that competed today at CrossFit Free’s Summer Burner. We couldn’t be more proud of everyone’s performance. You all have made huge improvements over the past few months and today the hard work paid off! Congrats to Jaymes and Luke on their 2nd Place finish!

It was Charity, Abby, Christine, Christin, and Mark’s first competition and they did awesome. We’re excited to see them in future competitions!

Lastly a big thank you to those that came to support and cheer the teams on throughout the day. It always makes the workouts a little easier hearing familiar voices in the crowd.

ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to [email protected]

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 3-3-3-3-3 (80% of 1RM)

Post loads to comments.

Complete as many rounds/reps as possible in 9:00 of
15 x Calorie Row
10 x Push/Split Jerk (135/95)

Post rounds/reps completed to comments.

Skill Development: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×10
II. Back Extensions 3×15
III. Good Mornings 3×10

Samy Daghir

4 thoughts on “08.03.2015”

  1. Front Squat: 275 x 3
    AMRAP 9:00
    Row 15kcal
    10 x Push Jerk (155/105lbs)
    Rest 1:00
    AMRAP 7:00
    Row 10kcal
    7 x Thrusters (135/95lbs)
    Rest 1:00
    AMRAP 5:00
    50ft Overhead Sandbag Portage
    5 x Lateral Burpees (Over Sandbag)
    Rest 1:00
    200m Sandbag Run for time

    3 +11/3 +8/6/:45

    Notes: This is a rough draft edit of a future CFNH Hero WOD we endured today to honor a fallen comrade. Thank you to my fellow athletes at noon for motivating and inspiring this emotionally charged yet cathartic experience.
    Today is August 3rd; on this very day a young Marine named Kurt E. Dechen was killed in 2006 while serving his country… please see the following link for additional information regarding his eternal sacrifice.



Leave a Comment