Daily Workout

August 7, 2015

Saturday August 8, 2015

Just a bunch of CFD Rockstars working on their six packs with some Med Ball Sit-Up Throws! __ There will be NO Yoga today. __ Shayan will be running Open Gym this Sunday from 9:30am-11:30am! __ WOD “Saturday Teamwork” “31 Heroes” Teams of 2 complete AMRAP 31: 8 Thrusters, 155/105 6 Rope Climbs, 15′ 11 Box Jumps, 30/24 One athlete […]
August 6, 2015

Friday August 7, 2015

Kelli is making sure to get full Leg extension throughout her Rowing! __ It’s Benchmark Friday! __ BENCHMARK WOD “The Ghost” Compare to 1/16/15 6 rounds for reps of: 1 minute of rowing (Calories) 1 minute of Burpees 🙂 1 minute of Double-Unders 1 minute rest *Try for as many reps as possible of EACH exercise, don’t “game” it and […]
August 5, 2015

Thursday August 6, 2015

Matt is enjoying the nice weather outside throughout his Deadlifts during Tuesday’s WOD! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: For time: 1500 meter Row 15 Bench Press 185/135 1000 meter Row 10 Bench Press 185/135 500 meter Row 5 Bench Press 185/135 *20 minute time cap. If […]
August 4, 2015

Wednesday August 5, 2015

Cole is coming in from a great Summer run! __ WOD Snatch Pull Strength Drills: A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over. B. 3×2 Snatch Grip Dead, work up to a heavy double – make these look like the first pull of your snatch. C. […]