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 062913 –  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:
With a partner, row as far as you can in 20 minutes
Non-rowing partner “rests” in one of three positions:
Bottom of a squat
Plank, resting on the elbows
Double Waiters Hold (KBs extended overhead)

Rotate when the “resting” partner breaks position

Post Strength Work and Distance Rowed Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week

For the conditioning workout, partners will swap positions when the “resting” partner can no longer hold their position.  You may choose a different position each rotation, but must maintain that position for the entire round.  

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.