/var/www/html/wp-content/themes/Divi/single.php New gear is in | CrossFit of Fremont

 

The “REST LATER” shirts and hoodies came in. I got most of the pre-orders out already, but if you have not picked yours up yet please come see me so that I can get it to you. If you missed out on the order, all of the merchandise at the front desk is for sale. Make sure to grab some CFoF gear and rep your gym. We also had some sweet looking trucker hats come in!! These are in limited supply, so if you want one, grab one quickly.


Monday’s WOD’s

Level 1

Beginning of 5 Rep Max Testing

Front Squat

 

     Establish a 5RM

—————————-

WOD: For time:

Buy in: 30 pushups

Then: 3 rounds of:

    25 jumping lunges

    25 wallballs 20/14

Cash out: 30 knees to elbows (scale with knees to chest)

 

*12 min cap


Level 2

Strict Press.

       6×1 @ 5-10#

       2×5 @ 70% of 6×1

————————————

WOD: “Nate”

20 min AMRAP

2 muscle ups

4 HSPU

8 KB swings (70/53)

*scale muscle ups with hardest pull-up progression. Scale HSPU with seated DB press.