The CFD crew right after the last heat of 17.1! Great job to everyone that participated!
__

WOD

“Front Line”
3 Rounds:
400 Meter Row (Sub with Bike or Run if needed)
21 Hang Power Cleans (115/80#)
18 Step-Back Lunges (115/80#)
15 Over-the-Bar Burpees 🙂

Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. Incorporating step-back lunges today, a stationary reverse lunge where one step is one repetition. These are completed with the bar in the front rack position.

“You are remembered for the rules you break.”

~Douglas MacArthur

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February 27, 2017

Tuesday February 28, 2017

The CFD crew right after the last heat of 17.1! Great job to everyone that participated! __ WOD “Front Line” 3 Rounds: 400 Meter Row (Sub with Bike or Run if needed) 21 Hang Power Cleans (115/80#) 18 Step-Back Lunges (115/80#) 15 Over-the-Bar Burpees 🙂 Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer […]
February 26, 2017

Monday February 27, 2017

Ian working his way through the Dumbbell Snatches during Friday’s Open 17.1! __ WOD “Stop & Go” AMRAP 4: 30 Double-unders 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 Double-unders 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: 30 Double-unders 9 Power Snatch (115/80#) Interval training to start the week. Given how we have equal part rest to work […]
February 25, 2017

Sunday February 26, 2017

Mel is magic! __ Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD “Talisman” For Time: 50 Strict Handstand Push-ups* *Every break: 5 Strict Pull-ups 3 Rounds: 10 Strict Dumbbell Presses 10 DB Bent Over Rows Rest 1:00 Building overhead strength today with 50 presses for time, with a strength based cash-out to finish. As […]
February 24, 2017

Saturday February 25, 2017

Ellen is one of the strongest moms we know __ Attention: Heather Will be teaching Yoga this morning at 9:15am! Sayan will also be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD “Saturday Teamwork” In teams of two, alternate full rounds to complete as many rounds and reps as possible in 20 minutes of: 30 Double-Unders 10 […]