CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Only a few spots left! Details here

WOD for Saturday 051813 –  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:
For Time:
30 Hang Power Cleans (135/85)
20 Burpees
10 Toes to Bar
Rest 2 minutes
30 Toes to Bar
20 Hang Power Cleans (135/85)
10 Burpees
Rest 2 minutes
30 Burpees
20 Toes to Bar
10 Hang Power Clean (135/85)

Time Cap: 26 minutes (including rest periods)

Post Strength Loads and Workout Time 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, rest exactly two minutes between each round of 3 movements.  Make sure to hit a good rack position on each hang power clean.  Scale Toes to Bar to knees to elbows or lower as needed.  

MOBILITY WORKOUT this morning at 10am!

COMMUNITY WORKOUT today at 11am!

OPEN GYM today from 11-1:30!  Barbell Club has priority over space and equipment.