CFD is sponsoring the Running of the Bulls 8K on Saturday, June 1st! 

Volunteers needed to help with our water station from 6:45-7:45am at the corner of Geer and Washington St. 

Sign up on the whiteboard!

WOD for Sunday 052613 –  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:
“Bar Exam”  
For Time:
50 Thrusters
50 Knees To Elbows
50 Sumo Deadlift High Pulls
50 Push Jerks
50 Back Squats
50 Pullups
50 Power Snatches
Perform all movements with an empty bar.

Time Cap: 30 minutes

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

This workout is a CFD original.   Use one empty bar (men -45lbs women – 33lbs) for the entire workout.  DO NOT drop the empty bars!

OPEN GYM today from 10am-12pm!  WODs have priority

Memorial Day Weekend Schedule
Monday – “Murph” at 9, 10, and 11 for all CF athletes and Bootcampers