CFD is sponsoring the Running of the Bulls 8K on Saturday, June 1st!
Volunteers needed to help with our water station from 6:45-7:45am at the corner of Geer and Washington St.
Sign up on the whiteboard!
WOD for Sunday 052613 – 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
Make up any missed strength segment from the past week
50 Knees To Elbows
50 Sumo Deadlift High Pulls
50 Push Jerks
50 Back Squats
50 Power Snatches
Perform all movements with an empty bar.
Time Cap: 30 minutes
Post Strength Work and Workout Time Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week
This workout is a CFD original. Use one empty bar (men -45lbs women – 33lbs) for the entire workout. DO NOT drop the empty bars!
OPEN GYM today from 10am-12pm! WODs have priority
Memorial Day Weekend Schedule
Monday – “Murph” at 9, 10, and 11 for all CF athletes and Bootcampers