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Normal hours today!

Please note: We will be open for one class Monday, December 31st and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]

Skill

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

“Helen”

3 rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Workout notes

This workout is a classic CrossFit.com benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The total pull-up number might be small but they will be made very difficult with the preceding kettlebell swings.  If you don’t have pull-ups yet you can choose banded pull-ups, ring rows or jumping pull-ups as a scaling option. The kettlebell weight is lighter than usual, if you have done “Helen” as prescribed and have been able to go unbroken feel free to bump up the weight here.[/vc_column_text][/vc_column][/vc_row]