Tagged as: front squat

Athlete Spotlight: Agnes W.

We are so proud to feature Agnes for our Athlete Spotlight this month. Not only is she a great athlete, she always has a smile on her face. Her consistency and dedication to our program is evident in here improvements in-and-out of the CrossFit setting. Last Saturday she ran the Gobble Gobble 4-miler and did really well. Craziest thing of all… shes never run that long. Kudos to you Agnes!

Agnes W.

Hometown: Boguslawice, Poland
Age: 36

When and how were you introduced to Crossfit? October, 2011. My friend suggested CrossFit as effective and fast way to get in shape after my ACL replacement.

Favorite WOD/Lift: Deadlifts

I have always wanted to: live in Florence, Italy for a year

One word people use to describe me: down-to-earth

Outside of the gym I like to: spend time with my family & friends

Something nobody knows about me or would be surprised to know about me: I did a week long survival camp in the woods when I was 18 years old.

Favorite physical activity outside of Crossfit: Yoga and Skiing

Favorite place to eat in Naples: Jane’s Cafe On 3rd

Song that gets me pumped for a workout: Adele- Rolling In The Deep

Proudest Accomplishment: Group of lifetime friends I made over the years

Monday’s Workout

Skill: Squat
Skill: 5 sets of max HSPU strict. Rest as needed
12 minutes of work:

-Med Ball Squat Jumps
-Pushups (hand release)
-Box Jumps

Tuesday’s Workout

5 Rounds of:
100m row (or 100m Run)- first 8 athletes who show up get to Row (See you early!)
7- Push Jerk (#165/#105)


5 rounds of:
5-Front squat (185/135)
100m Run

(10 min cap on each couplet)

Last Week of the WLC

One more week to go for everyone who is participating in the Whole Life Challenge. We have seen some amazing results so far. See below for the Final Challenge of the WLC. The Finals are THIS Saturday 9 am. Come out and support your fellow members as they re-test the WLC workout.

What an extraordinary 7 weeks you’ve had. You’ve learned a LOT about yourself, how you operate, what stops you, and most of all, how to get results out of being ACCOUNTABLE for them day in and day out.

What if you could take all that you’ve learned and apply it to your life afte the challenge is over? What if you could use the structure of community, accountability, and a GAME to make other important things in your life happen?

Your weekly challenge for Week 8 is to create 3 goals to be achieved by this time next year….Read More

Monday’s Workout

Skill of the Week:  Hand Stand Progressions

For Time:
1000 m Row
150 Double Unders
800 m Run

Tuesday’s Workout

Skill of the Week:  Hand Stand Progressions

Strength: Front Squat 3RM

12 Minute AMRAP:

  • 10 Wall Balls (20/14)
  • 5 Burpees
  • 3 HSPU

-Score total rounds and reps.


B4B: Barbells for Boobs this Saturday (8-9:00am)

This small, local event is a yearly fundraiser to help fund mammograms for the young women who couldn’t afford one themselves. It is the first CrossFit community’s cause to benefit breast cancer awareness and research. The CrossFit workout is “Grace”. In this workout, you perform 30 Clean and Jerks for time. The weight used for men is 135 pounds and 95 pounds for women. During the Amazing “Grace” Fundraiser all participants may modify the weight used in order to accommodate their physical abilities. Any donation will be accepted.  100% of the proceeds from Amazing “Grace” will be donated to Mammograms In Action.

For more information, to sign up and donate go here: http://barbellsforboobs.com

Tuesday’s Workout

Strength: 10 min’s to find 1 rep max weighted Pullup/ Modification: 5×5 Strict Pullup

Hang power clean (115/75) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees 1,2, 3, 4, 5, 6, 7, 8, 9, 10

Wednesday’s Workout

3 Rounds For Time-

5 Fronts Squat (from the rack)

15 Wallballs (20/14)

100m Farmers Carry

Cash Out: 1minute Cal Row Time Trail