You can tell by the look in Jeremy's face that he is going all out, giving everything he has to finish out the last few reps in the set. Jeremy is always very careful to make sure he never cuts any corners. Once I was curious to where he was in his WOD and he replied that he wasn't 100% sure so he went back even further in the workout, adding extra work, just to make sure it all counted.
That is what CFT is all about. When we post out times it really means something to all of us. If a time goes on the board then that means that's how long it took you to do the entire workout, not just the parts you felt like doing. A shave here and a skip there adds up and really hurts the integrity we all work so hard for each and every workout. So once again thanks Jeremy for living up to the high CFT standards. We take more notice of you than you think.
Holiday Hours: Friday after Thanksgiving classes will start at noon and go on as usual the rest of the day so 4:15, 5:00, 5:45, and 6:30 are the same.
Announcement: The benchmark workouts might start changing days! Who knows what day the next one will be on? Also, their might be multiple benchmarks in a week too!
Friday WOD
Strict Pull ups L-Pull ups (Kip or use a band if you have to)
Weighted Push ups
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Cool Down
Front Squats
Add weight after each successful set (Feel free to use the racks and make some noise, or just work on higher reps and lighter weight)
3-3-3-3-3-3 or 10-10-10
Advanced • Intermediate • Foundational
Scale to capabilities
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