May 10, 2015

Monday May 11, 2015

Bert is actively pulling himself under the bar during his Cleans! __ Happy Mother’s Day to all of the wonderful mom’s at CFD! __ WOD Strength: Every minute on the minute for 15 minutes: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Conditioning: “Diane” Compare to 3/11/15 21-15-9 reps of: 225/155 pound Deadlift Handstand Push-Ups “Sometimes the […]
May 8, 2015

Saturday May 9, 2015

Michelyn is enjoying some sunshine during her Kettlebell Swings! __ WOD “Saturday Teamwork” With a 30 minute running clock Teams of 3 complete 5 minutes at each station of: A. Max reps of 15′ Rope Climbs B. Sled Push for total meters, average bodyweight of team members C. Tire Flip D. Row for max calories E. Handstand Walk for total […]
May 7, 2015

Friday May 8, 2015

Alvin and Kamrie are getting their early morning workout date on! __ It’s Benchmark Friday! __ BENCHMARK WOD “Lynne” Compare to 8/1/14 Five rounds for max reps of: Body weight bench press Pull-ups Rest as needed between sets and as directed by your trainer. You must go straight from bench to pullups and rest after pullups. Those of you that […]
May 6, 2015

Thursday May 7, 2015

Gina is doing a great job of getting her chest to the ground during her deficit Push-Ups! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: For time: 50-40-30-20-10 Kettlebell Swings, 1.5-pood/1-pood 50-40-30-20-10 Box Jumps, 24/20″ 1,000-800-600-400-200 meter Run Option 2: Make up a WOD that you missed, or a […]