The Great Sambino

Happy 8th Birthday to the inspiration behind CFD, The Great Sambino! 

Without him, none of this is possible!

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

You can still reserve your tickets! Click here

WOD for Monday 043012 — Click Here For Today’s Schedule
Front Squat
3-3-3-1-1-1
–Rest–
21-15-9 Reps For Time::
Front Squat (185/115)
KB Swings (52/35)

Post Front Squat Loads and Workout Time to Comments
For the strength segment, work up to the heaviest single rep Front Squat for the day.

For the conditioning workout, you may take the bar from a rack.  KB Swings can be Russian or American…just indicate which one you use.   

ENDURANCE WORKOUT tonight at 6pm!

39-time World Record Holder, Laura Phelps-Sweatt – Safety Squat Bar Front Squat 375lbs
[youtube]http://www.youtube.com/watch?v=J7IoeiXEOEk[/youtube]

Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th! 

More info here.  Just a couple of spots left!