4.25.14 WOD

I love CrossFit because it’s all about community.  It’s always nice to get a great workout.  It’s even better when you can share it with friends.  You are building an incredible community here at F.I.T., and it’s been fun to watch.  What’s the next community event?  SPARTA!!!!!  Join us for the Spartan Race!

Increase weight each set

16 Min
Odd Rounds
7 Thrusters 115/80
Even Rounds
7 Pull Ups
Choose a Thruster weight you can do 7 straight Thrusters at

4 Minutes
1 Min Foam Roll Each Quad
1 Min Couch/Ninja Stretch each leg

Today is similar to Fran.  It’s the movement combination that hurts every single time.  Preparing for Fran can be one of the most trying warmups out there.  How should you prep for a “Fran” style workout?  Here’s a great way to do get loose for these movements.  What’s the key?  Be careful not to collapse your T-spine as you drop into the Squat.  That’s an energy leeching bad position.  Enjoy 🙂

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=vYTHwlV78y4[/youtube]