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Strength. Five sets of five reps, back squat. Doesn't that sound good?  Yes.

Back squat  5-5-5-5-5

Richard- 225
Derrick- 345
Holley- 105
John- 285
Teresa- 145
Russell-265
Allie- 110
John M- 170
Erin- 165
Candice- 95
Casey- 245
Tammy- 145
Dave- 180
Heather- 75
Juan- 215
Nate- 225
Mark- 225
Sharon- 120*
Katie- 105
Edrea- 85
Mark C- 85
Todd McK- 75
Eric-250
Alice Anne- 135

Great squats. Super heavy Derrick. You are a beast. Nice squats Tammy, and Teresa. Good job EVERYBODY on hitting the cues we talked about.

Great job puppies. Your foundation is strong. Thanks for your hard work and attention to detail. Good job working through the "paralysis through analysis" Todd McK. Relax, breathe, and let it flow. Do not over think.

Thanks very much for the hard work with the Med ball clean review. That is an extremely valuable tool for learning and reinforcing some basics with regard to Olympic lifting. We will be getting some foundational work over the next few weeks. Standby.

What are the CrossFit 9 foundational movements?
     Airsquat
     Front squat
     Overhead squat
     Press
     Push press
     Push jerk
     Deadlift
     Sumo deadlift high pull
     Med ball clean

Thanks for another great day of training at CFSF. Thanks for all the great fuel. Thanks for being COACHABLE!

Constantly varied, functional movement, performed at high intensity.
CFSF