Friday 10.6.2017 3 Rounds Front Squat 225/155-lbs, 3-reps Toes-to-Bar 27-reps TIME CAP: 10-minutes
Thursday 10.5.2017 9-15-21-15-9 Medicine Ball Slams 20/14 Ring Dips TIME CAP: 12-minutes
Tuesday 10.3.2017 Push Press for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps
Sunday 10.1.2017 Rest Day Closed
Saturday 9.30.2017 Olympic Lifting 8:00am-9:00am Mobility 9:00am-9:30am Open Gym 9:30am-12:00pm **Team Series athletes will be finishing up their WODs during all hours. GREAT JOB SO FAR ON HELPING THOSE IN NEED! Fellow CFDF peeps! As you are all well aware, Puerto Rico, has been decimated by hurricane damage. One of
Friday 9.29.2017 Rx’d Workout On a 20-minute clock, for max reps/pounds: Partner 1: 0:00-2:00 Handstand push-ups 2:00-4:00 Rest 4:00-6:00 Double-unders 6:00-8:00 Rest 8:00-10:00 1-rep-max back squat Then, Partner 2: 10:00-12:00 1-rep-max back squat 12:00-14:00 Rest 14:00-16:00 Double-unders 16:00-18:00 Rest 18:00-20:00
Thursday 9.28.2017 Rx’d Workout 21-15-9 synchronized reps for time of: Dumbbell snatches Bar muscle-ups Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled Workout 21-15-9 synchronized reps for time of: Dumbbell snatches Pull-ups Men use 35-lb. dumbbell Women use 20-lb. dumbbell Time cap: 30 minutes Tiebreak: None
Wednesday 9.27.2017 Bench press 1-1-1-1-1 For load.
Tuesday 9.26.2017 15-12-9-6 Hang Power clean 185/125 200m run *time cap 10 minutes
3 Rounds for time: 25 Double Unders 3 Strict Chest-to-bar pull ups 20 Hand release push ups 10 Kettlebell Swings 70/53 *Time Cap 15 minutes