Skill
3RM OH Squat

WOD
“Helen”
3 Rounds
Run 400m
21 KB Swings 55/35
12 Pull-Ups

Competitor “Heavy Helen”
KB 70/55
CTB Pull-Ups

Reminders:

Look Better Naked:
Pictures and Measurements this Wedesday and Thursday from 5-8pm.
Party is Saturday Night at Phil and Larry’s 730pm! Everyone in Gym is Invited. Bring a Dish to Pass

CrossFit For Hope

QCCF Strength: We are pretty pumped of the response we are getting with the program. I am extremely passionate about strength and think it’s one of the most important things involved in fitness. I would say the thing that holds people back the most from their goals is weakness/strength related. I think taking a step back from the every day “met-con” and focusing on strength for a small season can propel people forward. When you think in terms of let’s say the workout “Fran” 21-15-9 of Thrusters and Pull-Ups. Is it really your “cardio” that holds you back from setting a PR? Or is it strength. Let’s say your a girl and you take your front squat from 100lbs to 150lbs and your press from 45lbs to 60lbs. You are going to move 65lbs (The weight used in Fran) significantly easier than before and as a result a PR will come. We have seen this with countless athletes and clients the past few years. That is just one example of the importance of strength. The same can be said about endurance. Building up strength in the posterior is extremely important in running, especially if your running correctly.

We have a decent group already signed up and have room for a few more. If you are interested in these spots please Email Me