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 Wednesday 062613 –  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 @70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)

Strength:
Front Squat 
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM

Conditioning:
“Annie”
50-40-30-20-10 Reps For Time:
Double Unders
Abmat Situps

Time cap: 15 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, 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 quickly through the three warmup sets so you can maximize rest time during the 3 work sets.

The conditioning workout is a Strength & Conditioning Benchmark WOD.  Use parallette jumps as a scale for DUs.  Situps can be done with your feet anchored under dumbbells.

MOBILITY WORKOUT tonight at 5:30pm!