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Our Blog

Monday 4.17.17 Workout of the Day

By cfpalmbeach | In WODs | on April 16, 2017

CFPB Coaches and Family Using Their Fitness Over the Weekend


CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE


Strength/Skill Work: 

Pause Front Squats

Every 2:15 for 6 Sets Perform 5 Front Squats with 2 Second Pause at the Bottom (Build in weight)


“Sweet and Sour”

For Time:


Toes to Bar S(15-10-5 T2B or Knees to Chest)

DB Thrusters S(25/15) RX(30/20) RTG(35/25)


WOD Tips:

-Keeping with the theme from the last 2 Mondays, we are working again on pause squats for our strength piece today.  Today we will be working on front squats, which will get us more comfortable for so many different squatting movements like thrusters, wall balls, and squat cleans.  This should be heavier than last week where we worked on overhead squats.  Focus more on keeping the pause throughout rather than going to failure with the weight.

-Sweet and sour will be a short and fast workout.  This is similar to a workout that was recently posted on CrossFit.com recently.  The goal with this workout is to be done in under 8 minutes.  In order to go for the full toes-to-bar, you should be able to do at least 8+ reps unbroken when fresh.  Most likely you will want to break this into sets of 5 or even sets of 3 so you don’t burn out in the first round.  The thrusters should be on the lighter side and you should have no problem getting big sets on these.  Aim to do sets of 10+ reps throughout with short rest between sets. 



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