Whit is leading the 8am group through their Monday Thrusters!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
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WOD

Strength:
Tempo Pausing Back Squat
5 Sets of 2
7 Seconds Down. 3 Second Pause.

Conditioning:
“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
After Each Round: 30 Double-Unders

THE WHY
Most of the squatting we naturally do involves going slightly slower on the way down than on the way up. During our tempo back squats today, we are overemphasizing the time on the way down and the time spent in the bottom. While this is never something we’d do within an actual workout, tempos and pauses enable athletes to develop more strength and awareness of their positioning. Are my knees where they should be? Are my heels on the ground? Is my foot caving in? Did I get low enough? Is my core working? Controlling each rep is where great strength, great positioning, and great habits are built.

“Every man dies. Not every man really lives.”

~William Wallace