CFD HALLOWEEN PARTY is this Saturday at 7pm!

RSVP here

If you can help with putting up the decorations on Saturday afternoon please email [email protected]

WOD for Wednesday 102412 – Click Here For Today’s Schedule
Push Press – 80%
3-3-3-3-3
–Rest–
3 Rounds For Time:
Run 400m
75 Double Unders

Post Push Press Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of three rep Push Press at 80% 1RM.  These should be heavy.  Make sure you take good rest between these work sets (3-5 minutes). If you happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, sub either parallette jumps or 3-1 single unders for the Double Unders.   

Coach Burgener Breaks Down the Push Press
[youtube]https://www.youtube.com/watch?v=g0gEsMc1JZ4[/youtube]