Shoulder That Weapon


Shoulder That Weapon

CFD Field Day Next Saturday, 11am-2pm!

More info and RSVP here!

WOD for Saturday 060212Click Here For Today’s Schedule
Muscle Ups
1-2 Reps on the minute for 12 minutes
8 Rounds For Time:
10 Jumping Lunges (5 per leg)
15 Sandbag Shoulder to Squats (video)

Post Workout Time to Comments
For the skill segment, if we are able to train indoors (we are hosting the MovNat Certification Workshop) you will perform 1-3 Muscle Ups on the minute for 12 minutes.  You can also work MU attempts, jumping or banded Muscle Ups, or chest to bar pullups.

For the conditioning workout, you will start with the sandbag on the ground between your feet.  Lift it to one shoulder (alternate each rep) and then perform a full ROM squat.

COMMUNITY WORKOUT today at 11am!

There is NO OPEN GYM today!  We are hosting the MovNat Certification Workshop through Sunday.  Regular WODs will be held outdoors. 


Strength & Conditioning For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.