WOD

1st:
Shoulder Press  –  1 Rep Max

2nd:
5 rounds for time of:
115lb Back Squat, 20 Reps
115lb Press(any), 20 Reps

As many of you know four trainers from CFCM went down to compete in the CT SWAT Challenge.  This was the first  year the WPD SWAT Team participated in this event.  They represented the WPD and CFCM very well.  Everyone gave their all and they stood out in the PT portion of the competition.  We would like to thank the West Hartford PD and LT Jeremy Clark (Owner of CrossFit Thin Blue Line) for allowing us the opportunity to compete in this event.  The competition was very well run and we were well received by the other teams.  We will definitely be back next year!!!

WENDLER 5-3-1

Next week starts our Wendler 5-3-1 strength program.  To start this program properly everyone must first know what their 1 rep max is for each of the four lifts (Back Squat, Shoulder Press, Deadlift, Bench Press).  There will be more info to come on this program before the end of the week.  Just know that you will need to find your one rep max and have the trainer record your weights for each lift.

LABOR DAY

We will be closed on Labor Day September 5th.  The first day of the on-ramp will be held on Tuesday Sept 6th.