CFD hosts our very first in house Weightlifting Meet on Saturday, June15th!

Email [email protected] if you’d like to volunteer!

WOD for Sunday 060913 –  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:
“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 jumping pull-ups
50 KB Swings (35/25)
50 walking lunges
50 KTE
50 Push Press (45/33)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Time Cap: 35 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

This workout is a CF Benchmark!  Scale any movements as necessary.

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