On The Threes


On The Threes

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!

If you’d like to come along, tickets are $16.  Email [email protected]

WOD for Saturday 070613 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)

Push Press
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

3 Squat Cleans (75% 1RM)
5 Burpees
7 Air Squats
9 Kettlebell Swings (52/35)

Rest in the time remaining up to 3 minutes.

Then, repeat and rest in time remaining up to 6 minutes.  Continue for 30 minutes.  If you fail to complete a full round in the 3 minute period, take the next 3 minutes to rest, and then pick up with the next round. 

Post Push Press Loads and Workout Rounds Completed Without Interruption to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar).  

For the strength segment, for the Push Press 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, but you shouldn’t be missing reps if you’re following the correct %s.

For the conditioning workout, use around 75% of your Clean 1RM.  Note that these are taken from the ground and received in a full front squat.  If you are unable to complete the round in the designated 3 minutes, take the next three minutes to rest and then resume with the next round. The KB Swings are American.

MOBILITY SESSION this morning at 10am!

COMMUNITY WORKOUT today at 11am!  First timers welcome!  Bring a friend!

OPEN GYM today from 11am-1:30pm!  WODs have priority on space and equipment.