Join us THIS MORNING at 9am for Yoga Class with Lexy!

WOD for Sunday 012713 – Click Here For Today’s Schedule
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Dynamic Pushups
Box Jumps (24/20)
–Rest–
Banded Good Mornings
100 Reps

Post Workout Time to Comments
In the conditioning workout, for Dynamic Pushups, there are several options you can use today (see video below).  Take a few minutes before the WOD to figure out the appropriate level of dynamism to use.  Do not go above your capacity, ie – try to pick the option that you will not have to scale back once you’ve begun. 

Today’s strength segment comes AFTER the WOD.  Do not rush through these.  Use as heavy a band as you can, even if that means you have to break your reps into very short sets (less than 10 at a time).  Attach one end of the band around the pullup rig and the other around your shoulders.

Dynamic Pushup Variations
[youtube]http://www.youtube.com/watch?v=cp8C9wK7UcM[/youtube]

Registration for the 2013 Strength & Conditioning Open begins on Wednesday! 

All CFD athletes who register and complete all 5 Open Workouts will receive a $20 credit on their April membership! 

What does this mean?  You have NO excuse not to participate!  It won’t cost you a dime!