08/13/19

Exciting new changes coming to CFE!!!!! This week, starting Friday, CFE will be transitioning programming from TrainFTW to SugarWOD! Programming is extremely important to us here at CFE and we have been very happy with the results that TrainFTW has shown in our gym. The reason for the change is that SugarWOD offers not only outstanding programming, but also additional features that our community can use to fine tune and track your progress.

We are asking all of you to go to your APP store and download the ”SugarWOD” app and search for CrossFit Eaton and then join our gym! This app has tracking abilities for all of the workouts, PR’s, and has the ability to track our daily WOD scores!! See a coach if you need help getting set up!

STRENGTH/POWER:

Back Squat

Every 4:00 for 16:00 (4 sets)

10 Back squats

Notes:

Start at approximately 60-65% from last weeks back squat test. If an athlete did not test use 60% of a previous back squat, or test today, or choose a weight that is "starting" to feel heavy during the warm up sets.

The goal of this session is to accumulate volume on the back squat with challenging loads. This is a starting point that we will be building from over the course of the next 9 weeks. The first set should be completed at approximately 60-65% of the 3 rep max squat test from 8/5. Loads can build to near 10 rep maximums. There should be no failed sets.

 ACCESSORY WORK:

3 Rounds, for challenging loads:

Minute 1: 10 Dumbbell front squats

Minute 2: Rest

Minute 3: 100ft Sled push or drag

Minute 4: Rest