CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd!
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 Thursday 052412 — Click Here For Today’s Schedule
12-15 singles from a hang position to a full Overhead Squat
5-4-3-2-1 Reps For Time:
Post Hang Snatch Loads and Workout Time to Comments
For the Hang Snatch, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps. This is more for technique than for PRs. In fact, you should not be missing many reps due to heavy load. Work technique from a hang position, above or below the knee, and “grease the groove.”
For the conditioning workout, pick a heavy load for the Power Snatch/Overhead Squat…use the same for each. Keep in mind it’s only 15 reps of each so should be pretty heavy (80% 1RM). Sub a banded or jumping Muscle Up as needed or use your legs and work MU progressions off the floor.
OPEN GYM tonight from 7-7:45pm!
Memorial Day Weekend Schedule
Saturday – Regular schedule
Sunday – Regular schedule
Monday – 9am and 10am (open to everyone)
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.