Return Of The Hammer


Return Of The Hammer

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 062213 –  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

10 Rounds For Time:
10 Toes To Bar
10 Wall Balls (20/14)
10 Overhead Walking Lunges with Wall Ball

Time Cap: 25 minutes

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, use the same ball for Wall Ball and the walking lunges.  If it’s too hard to carry the ball overhead, hug it to your chest.  Each step counts as 1 rep. 

MOBILITY SESSSION 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.