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CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd!

We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners.  Can you help?  Email [email protected] for details

WOD for Thursday 052412Click Here For Today’s Schedule
Hang Snatch
12-15 singles from a hang position to a full Overhead Squat
5-4-3-2-1 Reps For Time:
Power Snatches
Overhead Squats
Muscle Ups

Post Hang Snatch Loads and Workout Time to Comments
For the Hang Snatch, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position, above or below the knee, and “grease the groove.”

For the conditioning workout, pick a heavy load for the Power Snatch/Overhead Squat…use the same for each.  Keep in mind it’s only 15 reps of each so should be pretty heavy (80% 1RM).  Sub a banded or jumping Muscle Up as needed or use your legs and work MU progressions off the floor.

OPEN GYM tonight from 7-7:45pm!

Memorial Day Weekend Schedule
Saturday – Regular schedule
Sunday – Regular schedule
Monday – 9am and 10am (open to everyone)


Strength & Conditioning For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.