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 Friday 032312 — Click Here For Today’s Schedule
Snatch
5-5-5-3-3-3
–Rest–
3 Rounds For Time:
15 Power Snatch (115/75)
50 Jumping Chest to Bar Pullups

Post Snatch Loads and Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Snatches.  If you are not comfortable going from the ground, work from one of the hang positions.

For the conditioning workout, take the Snatches from the floor, or work from a hang position if you’re more comfortable.  For jumping pullups, set a box or choose a bar height that allows you start with arms fully extended.  Note that these are “chest to bar” pullups.   

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts. 

Jumping Pullups
[youtube]http://www.youtube.com/watch?v=rF-8WTVVeKQ[/youtube]

We will be doing the CF Open WOD 12.5 Saturday morning at 9 and 10am.  If you are competing in the Open and don’t come at this time you must arrange a time with Sarah Glass to get your score validated.