Barbed Wire


Barbed Wire

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar NEXT SATURDAY!

Don’t miss out!  Click here for more info


WOD for Sunday 070112Click Here For Today’s Schedule
Parallette Shoot Throughs
50 Strict Reps
3 Rounds of “Barbara”:
20 Pullups
30 Pushups
40 Situps
50 Air Squat
Rest Exactly 3:00 between rounds

Post Time for Each Round To Comments
For the skill segment, perform 50 strict parallette shoot throughs pausing for a 1-count in each position.  Be strict and don’t rush through these.

This is a Strength & Conditioning Benchmark workout, but shortened to 3 rounds instead of 5.  Scale movements as necessary and rest between rounds.

OPEN GYM today from 10-12pm in the “green” room.