September 9, 2015
STRENGTH: Work up to 1 RM front squat
WOD: For max WALL BALLS, EMOM for 15:00, complete
3 x front squats
3 x burpees
Remaining time in the minute, do WALL BALLS – count TOTAL wall balls completed
STRENGTH: A. Power Clean – work up to a tough single
B. Squat Cleans – 30 reps for time
C. Sumo Stance Good Mornings, 3 X 10-12
WOD: For time, 15-12-9
Dumbbell Power clean to Overhead
*LuRong Living Challenge starts September 14th! Are you looking focus on your fitness and eating styles? LuRong will give you the tools you need to succeed! Get registered today at the LuRong website.
* doTERRA Essential Oils class coming next WEDNESDAY, SEPTEMBER 16th at 6:30 PM. The purest essential oils available on the market, doTERRA’s oils are revolutionizing the way families manage their health. The class will be hosted at FOCF and led by Damon Stewart, doTERRA Wellness Expert as well as Owner of CrossFit Wasatch in Utah, and CrossFit Staff. Damon will also be available to meet one on one with individuals go more in depth into the health benefits of essential oils. Be on the look out for more information coming shortly!