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 072113 –  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:
“Tabata This!”
Tabata Row (Calories)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullups
Rest 1 minute
Tabata Pushups
Rest 1 minute
Tabata Situps

Post Strength Work and Tabata Total Reps 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, perform a 4 minute Tabata Interval (20 seconds on, 10 seconds off) of each movement with a one minute rest between movements.  Scale as needed.

OPEN GYM today from 10am-12pm!