CFD hosts our very first in house Weightlifting Meet this Saturday from 8-1!

Email [email protected] if you’d like to volunteer!  

Friends and family are welcome to come cheer!

WOD for Monday 061013 –  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

Skill:
Dips
3 sets @60% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)

Front Squat
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

Conditioning:
For Time:
21 Ball Slams (40/30)
50 Double Unders
15 Ball Slams
50 Double Unders
9 Ball Slams
50 Double Unders

Time Cap: 7 Minutes

Post Front Squat Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 3 sets of Ring Dips. Determine the number of reps for each round by taking 60% of your 1 set max.  Rest 2-3 minutes between sets.  If you don’t have ring dips, use the following scaling sequence and determine the same:  pushups – ring pushups – bar dips – ring dips.

For the strength segment, you will establish a 1RM Front Squat for the day.  Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get you  working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, you are performing 50 Double Unders (or 50 parallette jumps) between rounds fo Ball Slams.  If you can perform DUs, but are unsure if you can complete 150 in the 7 minute time cap, cut the number to 25 each round (or a number you KNOW you can complete).  This WOD should be hard and FAST!  No resting til it’s over!

ENDURANCE WORKOUT tonight at 6pm!