Michael, Row Your Boat


Michael, Row Your Boat

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

Reserve your tickets by April 27th! Click here for more info

WOD for Sunday 042212Click Here For Today’s Schedule
Ring Practice
3 Rounds For Time:
Run 800m
50 Back Extensions
50 Situps

Post Workout Time to Comments
For the skill segment, practice some skills on the Rings – dips, pushups, supports, ball ups, inversions, skin the cats, levers.

This is a Strength & Conditioning Benchmark Workout.  Back extensions should be done on the GHD.  Situps can be done on an Abmat or the GHD.  However, if you are not used to REGULAR high rep GHD Situps use extreme caution with this one.  Do not underestimate the power of the GHD Situp.  If you don’t believe me read this.

ENDURANCE WORKOUT today at 9am with Coach Paul!
Mobility, focusing on ITB
Drills, including partner “falling” drills
If at least 5 people attend tomorrow’s session (if not, WOD announced then):
10 minutes of Fartlek
rest 2 minutes
Maximum of 15 minutes of Native American Run (less if someone “wins”)

GHD Situps with Coach Glassman

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

More info here