410 W Geer St, Durham, NC 27701 (919) 907-1233

On Your Back and Heavy

CFD is going to see the Durham Bulls on May 19th!  

Reserve your tickets by April 27th! Click here for more info

WOD for Monday 042312Click Here For Today’s Schedule
Back Squat
3-3-3-1-1-1-
–Rest–
AMRAP in 12 minutes:
5 Front Squats (135/95)
10 Knees To Elbows
15 Double Unders

Post Workout Time to Comments
For the strength segment, work up to a heavy 1RM Back Squat.  All reps taken BELOW parallel.  Get that cowbell ringing today!

For the conditioning workout, take the Front Squats from the floor.  Only use a rack if absolutely necessary.  Scale KTE as necessary.  Sub parallette jumps for DUs.

ENDURANCE WORKOUT tonight at 6pm!

Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th! 

More info here

3 Comments
  1. Paul K Reply
    300# x 1 LBBS! That's a new PR! Very cool to get that lift. I've been flat at 295 for a while. Tried 310# one time and missed. Did the METCON at 125# 5 rounds + 14 reps. Very good workout. Tough on the grip. Liked it a lot.
  2. Cliffnov Reply
    That's awesome Paul! I hit a front squat PR today: 285#. I tried for 290# after but I bottomed out and didn't have any drive to get out of the hole. I think I can get it soon. If I hit 301# before Phil Bost, he owes me a beer.
  3. Paul K Reply
    Cliff - Thanks. Congratulations to you too on that Front Squat PR. That's massive! Good luck with the competition with Phil!

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