CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday (10/27)!
Classes will be on at 8, 9, and 10! They will take place outside!!
Bring a pumpkin!!!!!!
*All other specialty classes will be cancelled. There will be NO CHILDCARE this Saturday as well*
*Feel free to take advantage of our sister gym access to attend regular classes at Strength & Conditioning Brave, Bull City Strength & Conditioning, or South Durham Strength & Conditioning. Please make sure you register for classes there!!
Skill: Rope Climbs (J Hook)
“Shoulder & Wrist Warmup:
“HS Walk Strength/Stability:
Handstand shifts (use eraser)
Handstand bench around the world
3×6 (3 to the right, 3 to the left)
Accumulate 2 minutes
1) free standing, 2) wall, or 3) box or wall walk as inverted as possible ”
For Time: 12 Min Cap
Buy in: 600m run
12 Alt. DB Front Rack Walking lunges
3 rope climbs
L1: 800m run, 70/50, Deficit HSPU, Legless
L2: 600m, 50/35, HSPU, Rope Climbs
L3: 600m, 35/20, Pike HSPU, 3 rope climb attempts
L4: 400m, 20/15, DB OH Press, 6 knee to elbow on the rope