Flashback to last week when CFD took on their last Kickball game of the season!
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Attention: This Saturday is our annual Halloween costume WOD! Come show off your best costume at the 8:00am WOD, 9:00am Olympic Lifting, or the 10:00am WOD!
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It’s Benchmark Friday!

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Benchmark WOD

“Bulletproof Shoulders”
Side Plank Reverse Fly 20 each side
Modified Push-Up Y Hold 3 x 15 sec. each side
Scap Push-Ups 15 each side
T’s 4 x 5 reps then overload
W’s 4 x 5 reps then overload
Cuff isolation 20 reps each side

“Elizabeth”
Compare to 12/23/16
21-15-9 reps of:
Squat Clean (135/95 lb)
Ring Dips
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BULLETPROOF SHOULDERS

“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.”

~Calvin Coolidge

October 26, 2017

Friday October 27, 2017

Flashback to last week when CFD took on their last Kickball game of the season! __ Attention: This Saturday is our annual Halloween costume WOD! Come show off your best costume at the 8:00am WOD, 9:00am Olympic Lifting, or the 10:00am WOD! __ It’s Benchmark Friday! __ Benchmark WOD “Bulletproof Shoulders” Side Plank Reverse Fly 20 each side Modified Push-Up […]
October 25, 2017

Thursday October 26, 2017

Paula is working hard to stay on her Farmer Carry! __ Attention: This Saturday is our annual Halloween costume WOD! Come show off your best costume at the 8:00am WOD, 9:00am Olympic Lifting, or the 10:00am WOD! __ WOD Option 1: “Rock the Boat” AMRAP 30: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy”: […]
October 24, 2017

Wednesday October 25, 2017

The 4:30 group getting their Wall Walks on! __ WOD Power Snatch: Build to Heavy Single followed by… “Four Wheeler” 2 Rounds For Time: 400 Meter Run 21/15 Calorie Bike 12 Power Snatches (135/95) “Sports teaches you character, it teaches you to play by the rules, it teaches you to know what it feels like to win and lose-it teaches […]
October 23, 2017

Tuesday October 24, 2017

Mel is getting her last little bit of shoulder work in before having her surgery! __ WOD “Lead Foot” AMRAP 4: 27 Calorie Row 27 Burpees 🙂 27 Chest to Bar Pull-Ups Rest 4 minutes AMRAP 4: 21 Calorie Row 21 Burpees 🙂 21 Toes to Bar Rest 4 minutes AMRAP 4: 15 Calorie Row 15 Burpees 🙂 15 Pull-Ups […]