Today we celebrate the completion of our 4th year of operation. Tami and I want to thank everyone for making Stand Firm CrossFit such a special place.
Warm up: Coaches choice
Strength: Front Squat*/Back Squat
(3/65*+5)5
3 second pause at the bottom of the Front Squats
WOD: GAINSVILLE
AMRAP 14 min
7 Power Snatch 95/65
7 OH Squat 95/65
7 Wallball 20/14
7 Pull-ups
Icing: 3×3 strict HSPU or progressions
Below are the final results of the Stand Firm CrossFit Cup competition, both individual and team. We talk often about every rep counting, if you look inside the numbers you will see that it is true. “EVERY REP COUNTS”. Prior to factoring in bonus points only 1 point separated the top 2 teams. In the end, Matt and his crew, “The Masters”, did a great job taking care of business. Congratulations to “THE MASTERS”.
