You will end up with 3 separate scores for this workout. 4:00 to do: 500 m Row Max Rep Dead Hang Pull Ups Rest 2:00 3:00 to do: 400 m Run Max Rep Front Squat 95/65 Rest 2:00 2:00 Max Rep Burpees

Meet Dr. Nick

I want to pass on a letter from Dr. Nick whom you may or may not know is the new Chiropractor in the front office. Some of you have seen him in the gym working out and some of you have already seen him as patients. Here is a letter from him wanting to introduce himself to all of you. “Hello CFFS Crew, First I’d like to thank you for allowing me to join the CFFS community and practice in the front of the building.  I have had the pleasure of working with quite a few of you so far, and I’ve had the pleasure of doing my first seven wod’s in the past two weeks.  Good times.  I am enjoying them though, and can already see improvements in my fitness level.  I’ve also been showing many of my patients around the gym and have successfully converted one over from another local CrossFit gym. Anyways, the point of this letter is just to introduce myself to you all and let you know a bit about me as a chiropractor.   Along with treating issues of the spine, my extensive training in extremity and soft tissue injuries has allowed me become a mainstay in the athletics industry.  I originally made a name for myself in California treating top level cyclists, triathletes, and marathoners.  I moved to Arizona a few years ago when given the opportunity to treat athletes at the Athletes’ Performance Institute in Phoenix.  Over the past three years, I’ve had the pleasure of treating many athletes such as Robert Griffin III, Jacoby Ellsbury, Matt Hasselbeck, and Brock Osweiler, to...

Strength and Endurance 4/29 – 5/5

Strength WOD’s: We are moving into Week 5 of the program. This will be a MUCH needed back off week before finishing weeks 6 & 7 which will be getting very heavy here really soon. Make sure you are following the loading and reps exactly. Its not supposed to be hard this week. Endurance WOD’s: #1. 8 x 500 m Row / Rest 1:1 #2. 3 x 1 K Row / Rest 2:1 #3. 5 K Row...

Warm Up 4/29 – 5/5

500 m Row 10 Scorpion Stretch 10 Inch Worms 20 PVC Pass Throughs 15 PVC Squatted Shoulder Press 15 Bottoms Up KB Press 10 PERFECT Hand Release Push Ups