Thursday December 27, 2018

The 4:30 group working on their cardio with a little Row action!
Attention, the schedule for next week will be as follows: Monday (New Years Eve) we will run the 6am, 8am, 9:30am, and noon WOD’s, there will be NO evening WOD’s on Monday. Tuesday (New Years Day) we will run an 8am, and 10am WOD. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a Happy New Year!
We are excited to announce that we will be starting our New Year Nutrition Challenge Monday January 14th! This will be a 6 week Paleo/Zone challenge with a $50 buy in. We will announce more details in the next few weeks. make sure to get your name on the board ASAP!

Dexa Body is coming to CFD January 11th! this is a great way to see where you’re body fat is at starting out 2019 and the beginning of the Nutrition Challenge. One test is $47 and two are $75. Click the link to get your appointment set!


Option 1:
“Bells and Whistles”
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl

Today’s workout includes a movement we don’t see very often, the bear crawl. The bear crawl is a great movement for both upper and lower body strength and endurance, as well as cardio. It will test and develop athletes coordination and midline stability. The combination of movements is meant to provide a different type of challenge than we are used to.

You may notice that the bear crawl is similar to the handstand walk and was the sub used during this past year’s open for handstand walks. If those with goals of competing would like to handstand walk, this is a good day to do so. 50 feet, 25 feet, or one minute of practice could all be appropriate depending on current skill level.

Option 2:
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“Cherish your human connections: your relationships with friends and family.”

~Joseph Brodsky

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