CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Details here

WOD for Sunday 050513 –  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

Strength:
Make up any missed strength segment from the past week

Conditioning:
Partner Chipper- Break up work however you wish, but each partner has to do at least one of every movement and you must complete each exercise before moving to the next:
50 Back Squats (155/105 or 40% 1RM)
40 Pullups
30 Burpee Box Jumps (20″)
20 Ring pushups
10 Wall Walks (see video below)

Time Cap: 25 minutes

Post Strength Loads and Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week

Complete the conditioning workout with a partner.  Between the two of you complete one round as posted.  You are sharing the total workload.  Each partner may scale each movement as needed.  Watch the video below for a Wall Walk demo.  These may go best without shoes.

We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea ([email protected]):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).

OPEN GYM from 10am-12pm today!  Please stay out of the way of the WODs!

Wall Walks
[youtube]https://www.youtube.com/watch?v=O2A5tob7H1A[/youtube]