Get your butt in the gym

In an effort to maximize used space CFD is making some pretty cool changes in the next couple weeks. Ask a coach next time you’re in!

Sunday 9/13/15
3x
1 min double DB overhead hold (heaviest possible)
+
Every min on the min for 10 min:
Power clean+Push press+Push jerk+Split jerk
*Try to add each min
+
3 rounds for time:
6 Hang power cleans (185/125)
12 Front squats (185/125)
36 Situps

New cycle starts Monday. THIS WILL BE A GREAT TIME FOR THOSE OF YOU WHO HAVE BEEN “LACKING” IN YOUR ATTENDANCE THE LAST COUPLE MONTHS. YA IM TALKING TO YOU!

Avoiding back flops: steps to successful handstand walking

Why I do Crossfit by Jason Khalpia

CrossFits youtube channel has been lame lately so here is the best CrossFit video of all time