Please stop in this weekend to pick up your CFD branded holiday gift!

WOD for Saturday 122212 –Click Here For Today’s Schedule
Parallette Shoot Throughs            
50 strict reps
–Rest–
5 Rounds Not For Time:
6 Deadlifts (135/95)
6 Bent row
6 Hang power clean
6 Thrusters
6 Pushups (hands on bar)

Post Push Press Loads and Workout Load to Comments
For the strength segment, perform 50 strict parallette shoot thoughs, pausing for a 1 count in each position.  Rest as needed.

The conditioning workout is not for time.  Use a moderately heavy weight, if not RXd (one that you can at least do each group of 6 reps unbroken), and focus on good movement.  You should try to get through each round unbroken, but, again, the goal is not to go as fast as possible.  Be strict and be heavy.   

COMMUNITY WORKOUT today at 11am!  Bring your friends!

Holiday Week Schedule
Christmas Eve – No evening WODs
Christmas Day – 10 and 11am WODs
12/26 – 11am Mobility, WODs at 11:30am, 5pm, 6pm
12/27 – No 7pm WOD

Pendlay Rows
[youtube]http://www.youtube.com/watch?v=ZlRrIsoDpKg[/youtube]