There are many different ways to get the most results from your training. I have often said “the hardest thing to do is walk in the door”. Being a part of a Crossfit Gym means that by simply walking in the door, you know you are going to get some work done. How you do it and how you respond to the whole experience after you leave is entirely up to you. Follow the link below to an excellent article on how to get the most out of what you want.
You can’t  learn to get up if you never fall down.
Strength
Front Squat
1@70%
1@77%
1@85%
1@93%
1@100-101%
WOD
4 Rounds
8 Front Squats (155/105) (135/95) (95/65)*
10 Bar over Burpees*
12 Hip/Back extensions (superman)
50 Dubz (100 singles)
Beginner Class
Strength
Work to a heavy Front Squat single
WOD
4 Rounds
8 Goblet Squats (70/55) (55/35)
10 Burpees
12 Superman
100 Singles
