Sunday July 23, 2017


Ale Smasssshing out a little row during one of our Relentless Throwdowns!

8:30am-9:30am- YOGA with Shanna
9:30am-11:00am- OPEN GYM
11:00am- 1:30pm- STRONGMAN WORKSHOP

OTM for 10:00 Minutes: 2- Pausing Back Squats (3 second pause at the bottom)
then
3 Rounds, not for time:
25- AbMat Sit-Ups
25- Hip Extensions
25- Flutter Kicks
Post loadings used to comments

 

Saturday July 22, 2017


Vuk

For Time:
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
Barbell: #155/#105
1 Round of “DT” = 12 Deadlifts+9 Hang Power Cleans+6 Push Jerks

 Box Brief:
Sunday July 23, 2017- 11:00am- 1:30pm- Strongman Workshop- Free for CFD Members 

Friday July 21, 2017


Sharon is SUPPPPPPPPER pumped! 1 in 400 Trillion!

Teams of 3:
100- Cal Row/Bike
100- Box Jump Overs (24/20″)
100- DB Snatch- Heavy
100- Burpees
100- DB Snatch- Heavy
100- Box Jump Overs (24/20″)
100- Cal Row/Bike
Post scores to comments.

Box Brief:
Sunday July 23, 2017- 11:00am- 1:30pm- Strongman Workshop- Free for CFD Members 

Thursday July 20, 2017

Dave, NO we are not doing “Nasty Girls” today!

Starting every 10:00 Minutes:
0:00-10:00 Minute: 50/35 Calorie Bike + 50 Chest-Bar Pullups
10:00-20:00 Minutes: 50/35 Calorie Row + 50 Alternating Sandbag Lunges
20:00-30:00 Minutes: 800m Run + 50 Handstand Pushups/DB Push Press 35/20
30:00-40:00 Minutes: 200 Double Unders + 50 Alternating Pistol Squats


Box Brief:
Sunday July 23, 2017- 11:00am- 1:30pm- Strongman Workshop

Wednesday July 19, 2017


Part 1.
DEADLIFT: Spend 18:00 Minutes to build to a Heavy Set of 3 Reps

Part 2. Not For Time:
15-12-9-6-3 Romanian Deadlifts
15- Abmat Situps/Knees-Elbows/T2B/GHD Situps after each round

You choose the load for the Romanian deadlifts, and build in each round. Start at 30% of your 1RM Deadlifts (regular), and steadily build by feel. The final set of three repetitions should not be a heavy effort, but a moderate one.

Box Brief:
Sunday July 23, 2017- 11:00am- 1:30pm- Strongman Workshop

Tuesday July 18, 2017


“GLEN”

For Time:
30- Clean and Jerks #135/#95
Run 1 Mile
10- Rope Climbs
Run 1 Mile
100- Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.