At CrossFit Hard we strive to foster a training environment that is fun, safe, clean and respectful to every member of the community. We want to provide the best environment to learn and achieve your goals as possible. To help facilitate this, we put together a list of rules, or principles, to keep in mind as you walk through the door each day, ready to train.

We really appreciate your help to keep the experience at CrossFit Hard clean, safe and conducive to making you a better athlete.

Coach Graham 

WOD 042117

What plans do you have for the weekend?

Strength

Deadlift 

Build to a heavy set of 3 with a three second eccentric phase and no pause at the bottom of the lift

*Do not think of this as touch and go, but instead maintain tension through the entire set and only kiss floor gently with barbell.

DO NOT BOUNCE.

Front Squat 

Pick a challenging weight to maintain for ALL sets based on how you feel today.  If you feel good then go a little heavier.  If not, keep the weight lighter and focus on form.

This should be a weight that allows you to keep form for all sets. Find one working weight and stay there.

Focus on keeping a verticle torso and driving through the mid-foot in the ascent phase.

Metcon

Metcon (Time)

5 Rounds FT

-250m Row
-15 T2B
-10 Burpees Over Rower

Out of Town WOD

3 ROUNDS FOR TIME: RUN 800M 50 AIR SQUATS

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