Saturday – 4 JUL

3
Jul

Saturday – 4 JUL

Independence Day Hours
Happy 4th CFL Family!

CROSSFIT

“THE CHIEF”

5 Rounds:

3 min AMRAP
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Rest 1 Minute Between Rounds

Scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Background: “The Chief” is a benchmark/tribute WOD originally posted on the CrossFit Main Site, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008 (080914).

The original post said: “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”