CFD is a sponsor of the 2012 Running of the Bulls 8K this Saturday!
We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners. Can you help? Email firstname.lastname@example.org for details
WOD for Wednesday 053012 — Click Here For Today’s Schedule
10-9-8-7-6-5-4-3-2-1 Reps For Time:
3 sets of 8 reps each side
Post Front Squat Loads and Workout Time to Comments
For the Front Squat, take 12-15 minutes to warm up and set a 1RM for the day. You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM. Do your best to NOT fail on any reps. It’s ok to leave something in the tank for next time.
For the conditioning workout, use around 50% 1RM for the OHS. Burpees should have a jump at the top. This workout should take less than 10 minutes so scale accordingly.
As a finisher, perform 3 sets of 8 rep Turkish Situps on each arm.
Klokov Front Squat – Check out the pause!
CrossFit For Hope Workout
Saturday, June 9th from 9-11am!
Everyone is welcome to participate.
You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.