Monday September 24, 2018

Dainja is looking cool as he demonstrates perfect form throughout his Double-Unders!
Most of you know by now that this is Dainja’s last week training at CFD. We are so happy for Daine and Tasha to have the opportunity to move to Virginia, but we are so sad to lose one of our favorite trainers. To celebrate Dainja’s last week we will be posting a Daine picture all week! Make sure to Say goodbye when you see Daine at the gym and come celebrate with us this Saturday night at 7:00 for Daine’s last “Century WOD”!


“Last Legs”
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories

Squat Loads Increase Every 30 Reps:
Front Squats: (115/80), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 225/155)

“Discipline is the bridge between goals and accomplishment.”

~Jim Rohn

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