wednesday 7.19.17


When mister I.P.I.M.S. (I peaked in middle school) realizes maybe he didn’t! Zack with a big top six finish at the CFRTE 1 Summah In-House Throwdown.


warm up: front rack hold accumulate 2 min(max 5min to accumulate) @80%1rmĀ Front Squat

Lets get some new PR’s!

Work to 100+% of your 1RM C&J.

Then decrease weight for Drop Set 4×1 at 80% of your 1RM C&J


I wanted to give a big THANK YOU to everyone at CFRTE1 for their support on my run for the Home Base organization this past Saturday! As exhilarating as it was to run onto the field in Fenway Park and touch the Green Monster it was nothing compared to the stories shared that day from the many veteran alumni of this program — healing the invisible wounds of war. I can’t wait to do this again next year and invite anyone interested to ask me about it!

We may not know them all but we owe them all.

Xoxo, Abby


3 thoughts on “wednesday 7.19.17

  1. crossfitadmin Post author

    FRONT SQUAT: 4×3

    Work at 65% of your 1RM Front Squat.
    Target 20lbs increase / week if work sets are above 240lbs.
    Target 10lbs increase / week if work sets are below 240lbs.


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