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 071413 –  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:
For Time:
Row 1000m
21 Abmat Situps
15 Thrusters (95/65)
Row 750m
18 Situps
12 Thrusters
Row 500m
15 Situps
9 Thrusters

Rest 2 min. between rounds.

Post Strength Work and Time of Each WOD Round to 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, there is a 2 minute rest between rounds (ie after each set of Thrusters). 

OPEN GYM today from 10am-11am!