Rowing Cindy


Rowing Cindy

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 Sunday 062313 –  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

AMRAP in 20 minutes:
One partner rows 250m, alternate partner begins 5/10/15 Pull up/Push Up/ Air Squat.  When rowing ends, that person picks up where the other partner left off.  Score is Meters rowed + Rounds completed.

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, both partners are working at the same time.  One is rowing, while the other powers through the triplet. Scale movements as necessary.  You can do this workout without a partner if you choose.  Row 250m, then complete 3 rounds of the triplet, and repeat for 20 minutes.  

OPEN GYM today from 10am-12pm!  WODs have priority on space and equipment.