Rack ‘Em


Rack ‘Em

CFD hosts our very first in house Weightlifting Meet next Saturday!

Email [email protected] if you’d like to volunteer (we need a photographer)!

Friends and family welcome to come watch!

WOD for Saturday 060813 –  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

Make up any missed strength segment from the past week

In teams of two,  Complete 8 Rounds For Time:
Each round, one partner will row 250m while the other holds two KB’s (40/30) in the rack position. Alternate each round (4 rounds of rowing each).

Post Strength Work and Workout Time 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, work with a partner.  One will row while the other holds a KB in each hand in the “rack” position…elbows DOWN and hands under your chin.  You may not rest the KBs on your shoulders!

MOBILITY WORKOUT this morning at 10am!  Work out the kinks!

COMMUNITY WORKOUT this morning at 11am!  Bring your friends!