CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Only a few spots left! Details here

WOD for Sunday 051913 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Make up any missed strength segment from the past week

Conditioning:
“Kelly”
5 Rounds For Time:
Run 400m
30 Box Jumps (24/20)
30 Wall Ball (20/14)

Post Strength Loads and Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week

This is a Strength & Conditioning Benchmark WOD.  That’s a lot of hip extension and wall balls.  If you’re relatively new to CFD, three months or less, you might consider doing just three rounds of this WOD.  No time cap today, but should be under 30 minutes.

OPEN GYM today from 10am-12pm!  WODs have priority on space and equipment.