CFD is going to see the Durham Bulls on May 19th!  

Hope you can join us. Click here for more info

WOD for Monday 040912 — Click Here For Today’s Schedule
Back Squat
5-5-5-3-3-3
–Rest–
AMRAP in 8 minutes:
5 DB Burpees (40/25)
10 Ball Slams (30/20)

Post Back Squat Loads and Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Back Squats.  Each of the sets building up to the last should not be a max effort, just gradually adding weight to the bar.  The last set of 3 should be a maximum effort.  Note that this is a max effort for the day, which may or may not be a PR attempt.

For the conditioning workout, watch the video below to see DB Burpees.  They’re similar to Man Makers, without the rows on each arm.  This workout is “only” 8 minutes.  Go like crazy from the start.

ENDURANCE WORKOUT tonight at 6pm!

Demo for today’s workout from the guys at CF Football
[youtube]http://www.youtube.com/watch?v=pYUx4HYOmVM&feature=youtu.be[/youtube]