The Iron Samurai is coming to CFD on June 30th! 

You shouldn’t miss this! Click here

WOD for Friday 062212 — Click Here For Today’s Schedule
Snatch
Establish 1RM
–Rest–
For Time:
50 Hell Burpees

Post Snatch Loads and Workout Time To Comments
For the Snatch take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on too many reps.  End on a good note!

For the conditioning workout,  the movement begins the same as the normal burpee.  However, instead of jumping in the air once you jump to your feet from the bottom position, you roll onto your back and bring your legs over your head to touch the ground behind you.  From there, roll back to your feet and jump in the air to complete one repetition.

ENDURANCE WORKOUT tonight at 6pm!

2-Time Olympian, Chad Vaughn, coaches the Snatch
[youtube]http://www.youtube.com/watch?v=Zy4S2fB3NUE[/youtube]

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar on July 7th!

Don’t miss out!  Click here for more info