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

ONLY 3 TICKETS LEFT!  Email [email protected]

WOD for Wednesday 071713 –  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: 
Deadhang Pullups
3 sets @60% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)

Strength:  
Wide Grip Bench Press    
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM

Conditioning:  
5 Rounds For Time:
12 Push Balls (30/20)
9 Burpees
6 Toes To  Bar

Time cap: 15 minutes

Post Bench Press 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 Deadhang pullups. Determine the number of reps for each round by taking 60% of your 1 set max.  Rest 2-3 minutes between sets.  Follow this progression scale if you don’t have Deadhang Pullups:  Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  You should not be working anywhere near failure here. The entire strength segment shouldn’t take longer than 20 minutes.  Work relatively quickly through the three warmup sets so you can maximize rest time during the 3 work sets.  Your grip should be wider than your normal bench press grip.  This will be a bit different for everyone since everyone is a different size.  No one should be any wider than pinkies on the outer rings of the bar, however.

For the conditioning workout, note these are push balls (like a push press) not full squat wall balls. Use slam balls for these, but a med ball if you are scaling below 20lbs.  Scale Toes to Bar down to Knees to Elbow.  The time cap is 15 minutes.

There is NO MOBILITY session tonight at 6pm!