Daily Workout

May 4, 2016

Thursday May 5, 2016

Traci hitting a new Split Jerk PR of 135#! Great job to everyone that set a new PR yesterday! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Complete as many rounds and reps as possible in 20 minutes of: 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk […]
May 3, 2016

Wednesday May 4, 2016

The nooners are gettin it done in the sun! __ WOD “Weightlifting Wednesday” 1. Skill Transfer Split Jerk Strict Press – 3×3 Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load. 2. Strength/Skill Transfer Jerk Balance – 3×3 […]
May 2, 2016

Tuesday May 3, 2016

Kamrie is flying through her Kettlebell Swings during Helen! __ WOD For time: Run 800 meters 30 Box Jumps (24/20) 20 Toes to Bar 10 Power Cleans (185/135) 20 Toes to Bar 30 Box Jumps (24/20) Run 800 meters __ This is a flyer for a fundraiser that Hillari’s Regional team is doing, let her know if you are interested […]
May 1, 2016

Monday May 2, 2016

Welcome to CFD Sam! Don’t forget to say hi when you see her! __ WOD Strength: Back Squat 3×10 Conditioning: 21 – 15 – 9 rep rounds for time: Calorie Row Thrusters 95/65 “There is nothing impossible to him who will try.” ~Alexander the Great