Front Squats and Horse Mats

Wow, what a busy weekend, and it’s not even done yet!  On Friday morning I met Sharon and Ted at the gym for a workout.  They are members at CrossFit Frederick ( and have a place on KI.  They saw that we were opening up, shot me an email, and after I confirmed that they didn’t mind that the gym still looks like hell, they met me for CFKI’s first early morning workout.  Sharon also let me know that she is competing in the CrossFit Games this year!  What an honor to train a Games athlete in the new box (make that two firsts in one day!)
I went in an hour early to devise a nasty workout, and came up with a good one that kicked my butt.  This one is all about endurance in the legs – you have to power through some high-rep squat sets, and then transition into the technical skill of double-unders while fatigued… not easy!
“The Dynamic Duo”
40 Front Squats @ 95 lbs
40 Double-unders
30 Front Squats @ 95 lbs
30 Double-unders
20 Front Squats @ 95 lbs
20 Double-unders
10 Front Squats @ 95 lbs
10 Double-unders
Today, I headed down to Tractor Supply to pick up some horse stall mats – the perfect flooring for the box!  Denee and I spent the day putting down the mats, anchoring the pullup rig to the concrete floor, chasing the kids around, and getting the gym generally squared away.
Stay tuned for an announcement on when we will start opening for classes – we’re not that far away!

Previous Post:


Next Post: