New Beginnings


Future home of CFMC, Lots of work to do!

 WOD 9/12/12

5X3 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 90 sec. between sets



1a) 3XME T2B – rest 45 sec.
1b) 3XME HSPU – kipping is allowed, rest 45 sec.
1c) 3X20 KBS – heaviest possible, rest 45 sec.
1d) 3X5  Press – heaviest possible, rest 45 sec.

Still having problems with your Overhead position? Toes going out too far on squats? Whatever your issue, go to and search for the issue and watch the video on how to begin correcting the problem! It’s usually not a one time fix and you’ll need to do the drills over and over to improve mobility.

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  • cody

    45 ttb, 27 hspu, 60 kbs @90#, 15 press @115#

  • cody

    1st set kbs unbroken. Happy birthday lilly!!!

  • Clint

    Worked up to 205# on the front squats. 41 t2b, 18 Strict HSPU, KBS @ 70#, Press 105-115#. Kara was in such a wonderful mood, it was hard not to have fun this morning!

  • Neal

    205# on Front Squats, hell yeah clint!

    22-15-13 Toes To Bar
    22(PR)-5-5 HSPU (all kipping, suck at strict)
    Used the 55 then 70 then 90 on KB Swings
    95-105(3reps)-95 on press, definitely my weakest lift

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