Russian Rowing

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!

Just 3 tickets left!  Email [email protected]!

WOD for Saturday 072013 – 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:
10 Rounds, each for time:
Row 250m
10 Russian KB Swings (Heavy as possible unbroken)

Rest 90 Seconds
(All 10 rowing rounds must stay within 5 seconds of each other. 25 Burpee Penalty)

Post Strength Work and Workout Time Used 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, use the heaviest KB you can to perform all 10 rounds of 10 swings unbroken.  Note that these are Russian swings…take them no higher than your chin.  Rest exactly 90 seconds between rounds.

There is NO MOBILITY WORKOUT today!

COMMUNITY WORKOUT today at 11am!  First timers welcome!  Bring your friends!

OPEN GYM today from 11am-1:30pm!