Loose Ball Foul


Loose Ball Foul

“Intro to MovNat” Workshop THIS Saturday from 12-2!

Register here (free for all CFD regulars)

WOD for Wednesday 080812Click Here For Today’s Schedule
Press (65%)
9 sets of 3 reps – 60s rest
3 sets of 8 reps
8 Rounds For Time:
3 Deadlifts (135/95)
10 Wall Ball (20/12)
Run 100m

Post Back Squat Loads and Workout Time to Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not. 

After the Press, perform 3 sets of 8 rep Pullups.  Use an overhand grip and don’t kip.  If 8 reps is too easy at bodyweight, strap some weight on your waist.

For the conditioning workout, you must complete all 50 reps of each movement before moving on to the next one.  This is just one time through.  Sub parallette jumps for DUs.  KB Swings are American (overhead).

Come Saturday to learn the basics of stuff like this

Welcome Living Social Voucher Holders! 

Workouts are by appointment only.

Please make sure you email us to arrange for your visits.