Segment 1: 3×3 Snatch Balance light load Segment 2: Back Squat 5 reps at 80% single at 85% 5 reps at 80% single at 90% 5 reps at 80% single at 90% Segment 3: 3 Rounds: 21 Calorie Row 15 Bar Burpees 9 Squat Snatches (135/95)Read More
Segment 1: EMOM 12 minutes: Min 1-4: Power Snatch + Hang Squat Snatch + Snatch Balance Min 5-8: Hang Squat Snatch Min 9-12: Squat Snatch Segment 2: 3×8 Back Squats (roughly 60% 1RM) 5×1 Pausing Overhead Squat (pause in bottom position for 3 count) Segment 3: “Pushup Lynne” 5 rounds: Max Rep Pushups Max Unbroken Pullups Rest 3...Read More
Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds. Shouldn’t be any missed reps. Segment 2: 3×10 Back Squats Use around 50% 1RM. Already warm, this shouldn’t take more than 10 minutes. Segment 3: “Glen” 30 Clean and Jerk (135/95) 1...Read More
CFD is going to the NC State Fair TONIGHT! Check it out! WOD Strength: 2 Snatch Balance + 2 Overhead Squat 6 sets as heavy as possible Metcon: AMRAP in 12 minutes: 5 Muscle Ups 10 Clean & Jerk (155/105)Read More
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: 2 Snatch Balance w/no feet + 2 Overhead Squat 6 sets as heavy as possible with good technique and no misses Metcon: 100 Double Unders 25 DB Manmakers (30/20) (Row, Row, Push-Up, Thruster) 100 Double UndersRead More
WOD Strength: 2 Snatch Balance + 2 Overhead Squats 6 sets as heavy as possible Metcon: 10-9-8-7-6-5-4-3-2-1 Pushups 1-2-3-4-5-6-7-8-9-10 Slam Ball (40/30) Every 2 Minutes do a down and back suicide (length of the rig) Time cap of 14 minutesRead More
Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Strength: Snatch Balance w/no feet (watch the video!) 2-2-2-2-2-2 Complete with as much weight as possible. Note that the feet DO NOT move! Metcon: 21-15-9 For Time: Toes to Bar Box Jump (30/24)Read More
WOD Skills: Toes to Bar Toes to Rings Strength: Snatch Balance 2-2-2-2-2-2 as heavy as possible Metcon: 4 Rounds 15 Burpees 15 Wall Balls (30/20)Read More
Our new Olympic Weightlifting Class begins WEDNESDAY NIGHT! WOD Skill: EMOM for 8 minutes: 2 Snatch Balance Use 30% Snatch 1RM but add load each round if you are capable Metcon: For Time: 30 Press (95/65) 20 Deadhang Pullups 30 Press (95/65) On the Minute – 20 Double-Unders Time cap of 20 minutesRead More
