Squattin’ Heavy


Squattin’ Heavy

 On Saturday, March 31st CFD is participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. 

 Check out the details here

WOD for Monday 032512Click Here For Today’s Schedule
Back Squat
Complete 5 rounds: 
30 Seconds Max Reps with One Arm KB Push Press (RT) – (52/35)
30 Seconds Max Reps with One Arm KB Push Press (LT) – (52/35)
1 Minute of Isometric Plank Hold
No rest between rounds

Post Back Squat Loads and Workout Reps to Comments
For the strength segment, work up to a 1RM Back Squat for the day.  All reps squatted below parallel.  Use a spotter (or two) for all max attempts. 

For the conditioning workout, use the heaviest KB or DB you can handle.  Do as many reps as possible – WITH GOOD FORM!.  There is no rest between rounds…total workout time is 10 minutes.

ENDURANCE WORKOUT tonight at 6pm! 

CFD is going to see the Durham Bulls on May 19th!  

Hope you can join us.  Click here for more info