Squat, yes you…

Squat, why not?

You hear it all the time, squatting is the best possible exercise.

Front squat, over head squat, back squat, goblet squat, pistol squat, thruster, wall balls, squat clean, squat snatch…

This isn’t a new article, it may have a couple not-so-great words, but it emphasizes the importance of a squat.

Keep working to improve it and keep doing it.


Why cool down?

After every workout at CrossFit Pella we have a “finisher.” Sometimes that finisher might be an 800, a few sets of ring rows or some core work. After that we do some mobility. In case you have missed the reasoning behind this (no, it is not meant as a way to just lengthen your workout); read this article on the reasons to do a cooldown.

If you are skipping this portion of the workout, you may regret it. Read this and please stay for the finishers as well as the mobility portions, your body will thank you.

Friday 082214 Partner WOD


Choose your partner wisely….


8 x 1 squat clean + 3 front squats starting at 65% 1rm clean

Partner WOD:

Run 800m

40 snatches (75/55, 65/45)

40 wall balls (20/14)

40 partner sit ups

Run 800m