Make An Honest Man Of You


Make An Honest Man Of You

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

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

WOD for Saturday 060113 –  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

Front Squat
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

Test for 1 set max (no more than 3 attempts)

50 Man Makers (25/15)

Time Cap = 10 minutes

Finish with 100 Band Pull Aparts.

Post Front Squat Loads and Workout Time (or Reps Completed) to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins. Then, you will establish a max set of  Ring dips.  Take no more than three attempts to do it.  Full extension at the bottom and chin over the bar on top.  If you don’t have ring dips, use the following scaling sequence and determine the same:  pushups – ring pushups – bar dips – ring dips.

For the strength segment, for the Front Squat follow the reps and % progression up to 4 singles at 90% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be very heavy.

For the conditioning workout, complete 50 man makers (see video demo below) or as many reps as possible in 10 minutes.  Once you’ve cooled down a bit, perform 100 Band Pull Aparts with a light band.

MOBILITY WORKOUT this morning at 10am!

COMMUNITY WORKOUT this morning at 11am!  Bring a friend!

OPEN GYM today from 11-1:30pm! 

Man Makers