We are considering an in house, CFD athletes only, weightlifting meet on a Saturday in early June.  This meet would be competed in pounds and the general rules of the Snatch and Clean and Jerk would apply.  No singlets required!  There will be no weight classes and winners will be determined based on Sinclair Total. 

Would you participate?  Please post to comments

WOD for Saturday 042013 –  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

Make up any missed strength segment from the past week

Partner WOD:

Max Distance in 10 minutes of:
Hell-barrows (25/15# DB)

Partner 1 takes two dumbbells and places their feet in a band, which Partner 2 holds.
Partner 1 wheelbarrow walks while Partner 2 provides resistance by moving and bouncing the band.
Partners switch EMOM and partner in wheelbarrow position must do 10 pushups before advancing.

Post Any Strength Work and then Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week.

For the conditioning workout, you are working in teams of two, alternating each minute for a total of 10 minutes.  The goal is to travel as far as possible.  Don’t rush this and hurt yourself!  This is a very tough effort and your shoulders will be smoked.  You can scale down by not using a band to hold your partners feet and just hold them by the ankles instead.

COMMUNITY WORKOUT today at 11am! Bring a friend!

OPEN GYM today from 11am – 1:30pm!  Note that the Community Workout at 11 and Barbell Club from 12-1:30 take all priority over space and equipment.

Wheelbarrow Walks