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We always appreciate a no-clock strength session, especially after some of the past few timed sessions we've seen. Thanks CFHQ!

Overhead squat 1-1-1-1-1-1-1
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Dustin- 165
Eric- 165
Russell- 210                    195
JJ- 85
Klare- 105
Richard- 185
Todd McK- 95                80
Paul- 100
Teresa- 115
Candice- 105                   95
Sharon- 75
Juan- 115
Caitlin- 67
Tommy- 120
T- 135                            115

Great workout everyone. Monster squats Russell, and Teresa! Fuerte. Solid improvement since last year too- CrossFit works!

We had a lot of people practicing the OHS with very little weight. Good job and THANKS for your hard work. You will get better with practice, mobility, and most of all, TENACITY.

The Overhead squat cruelly and indiscriminately exposes strength and flexibility issues. It's the third of the three Squat varieties for a reason- they're extremely difficult! A perfect Airsquat is the foundation, then work can begin on the Front squat, and once it's locked down then the introduction to the Overhead squat.

Another reason we carry everything overhead at CFSF...

Strength and flexibility are key, but let's not forget the grandaddy- STABILITY. We emphasize stability with everything we do from Day 1 with Planks and Presses, culminating with advanced exercises like the OHS.

Congratulations to the puppies who have made the cut (which is actually very easy- you just have to keep coming back and working hard). You made it! The OHS is the last of the 9 fundamentals. Thanks for toughing it out- your fuel is very much appreciated by everyone.

www.trackmypr.com

Do not track what you do at CFSF using this free site.

Thanks very much for another great day of training and conditioning at CFSF. You are all AWESOME!

Take every opportunity you're given.
CFSF