Happy anniversary to us!

Thursday 10/1/15
Clean and jerk warm up
+
EMOM 7min
3 Touch and go power clean + push jerk
*starts around 60% of your 1RM
+
For time:
Run 400m
50 Grasshoppers
40 Alternating jumping lunges
30 Toes to bar
20 Burpee bar touch
Run 400m
25 Grass hoppers
20 Alternating jumping lunges
15 Toes to bar
10 Burpee bar touch
Run 400m

Today is CFDs 3rd anniversary. Todays metcon is the very first workout at CFD. FOr those of you still around, lets see if you can beat your time. Thank you to everyone that makes up this community of bad asses! CFD has the best family around. Heres to many more years to come!

Had lots of questions on the “bonus” programming we are offering. Sooooooo if you are interested but not sure let me know and ill write you a sample day or two for free99. ONLY IF YOU ARE SERIOUSLY THINKING ABOUT DOING IT. Let  me know

I feel like some of you might need this. Pizza pouch necklace 

The best way to keep little noises from driving you crazy

This is pretty impressive…thats higher than his front squat….