CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!

If you’d like to come along, tickets are $16. Email [email protected]

WOD for Sunday 063013 –  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:
For Time with a Partner or On Your Own:
side by side: 50m Overhead walking lunges (35/25)
50 Pullups (shared between partners)
side by side: 25m burpee broad jumps
side by side: 25m sprint back to start
100 DUs (shared)
side by side: 25m burpee broad jumps
side by side: 25m sprint back to start
50 pushups (shared)
side by side: 50m Overhead Walking Lunges

Time cap: = 25 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

For the conditioning workout, you can choose to complete with a partner or on your own.  There is a 25 minute time cap.  

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