CFD hosts our very first in house Weightlifting Meet on Saturday, June15th!
Email firstname.lastname@example.org if you’d like to volunteer!
WOD for Sunday 060913 – 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 Box Jumps (24/20)
50 jumping pull-ups
50 KB Swings (35/25)
50 walking lunges
50 Push Press (45/33)
50 Back Extensions
50 Wall Balls (20/14)
50 Double Unders
Time Cap: 35 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 CF Benchmark! Scale any movements as necessary.
OPEN GYM today from 10am-12pm! WODs have priority on space and equipment.