MCA’s In The Back


MCA’s In The Back

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

Wanna come? Click here

WOD for Saturday 050512Click Here For Today’s Schedule
KB Overhead Squat
5 Rounds:
9 Thrusters (95/65)
9 Pullups
Rest 2 minutes between Rounds

Post KB OHS Loads and Time For Each Workout Interval to Comments
For the strength segment, perform double rep OHS with a KB…one arm at a time.  You can use a different load for each arm.  These are much easier if you keep the extended arm totally locked out.

For the conditioning workout, scale movements as necessary.  Swings are Russian.  You should not be scaling HSPUs with Abmats…full ROM always wins.  Do negatives, wall walks, or use a box or bands.

COMMUNITY WORKOUT today at 11am! Bring your friends!

OPEN GYM today from 11-1:30!  (Green room from 11-12 and main room from 12-1:30)

Double KB OHS with 2x 32kg!

Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th! 

More info here.  Just a couple of spots left!