''Front Squat 5-5-5+ & Phoebe'' (07.21.2011)

Today we suffer in celebration as we welcome Phoebe Yaris into the world!

Warm-up Drills (07.21.2011)
Row 750m
''Burgener Drill'' (3Rnds/PVC)
2 Rnds of
10 x KB Swings (24/16KG)
10 x Push-ups (CFGS)
10 x Goblet Squats (24/16kg)
-Sumo Squats
-Shoulder Opening Drill (wall/band)
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch
-ITB Stretch

''Front Squat 5-5-5+'' (07.21.2011)
Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Phoebe'' (07.21.2011)
Complete as many rounds as possible in 15:00 of
6 x Handstand Push-ups
12 x Atlas Stone Walking Lunges (75/40lbs)
24 x Double-unders

Notes: Hug an Atlas Stone or Medicine Ball into your gut for the walking lunges... and appreciate on some level what it might be like to carry the next generation around for 9 months. Congratulations to the Yaris's on their beautiful baby daughter.

Mobility WOD

CrossFit Endurance WOD (07.21.2011)
Swim, Bike, Run, or Row (C2)
SC: 20 Minutes
LC: 60 Minutes
U: 90 Minutes

Post distances to comments.