CFD is a sponsor of the 2012 Running of the Bulls 8K this Saturday!

We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners.  Can you help?  Email [email protected] for details

WOD for Wednesday 053012 — Click Here For Today’s Schedule
Front Squat
Establish 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Overhead Squats
Burpees

Finisher:
Turkish Situps
3 sets of 8 reps each side

Post Front Squat Loads and Workout Time to Comments
For the Front Squat, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time. 

For the conditioning workout, use around 50% 1RM for the OHS.  Burpees should have a jump at the top.  This workout should take less than 10 minutes so scale accordingly.

As a finisher, perform 3 sets of 8 rep Turkish Situps on each arm.

Klokov Front Squat – Check out the pause!
[youtube]http://www.youtube.com/watch?v=tDVNM9Yto7E/youtube]

[youtube]http://www.youtube.com/watch?v=ycmq5uxZQn4[/youtube]

Strength & Conditioning For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.