5@50 4@65 3@80 2@90 2×2@100%
3 rounds for time:
15 Burpee box jump (24/20)
20 Hand release pushups
25 KB swings (53/35)
*15 min time limit
Bragging rights are set for the next year. Here is the final CFD leaderboard.
The open is finally over, what are we gonna do on weekends and Wednesdays at 5? Team CFD ended up 47th out of 154 teams in NorCal, thats pretty freakin good for a gym that’s been open for only 6 months! Joe and I cannot express enough how proud we are of each and every one of you guys. The effort and energy running through the gym is indescribable, if only we could have that every day. There’s always a workout or movements that you didn’t do well on. Don’t let this discourage you from training, use this years open as motivation to work on your weaknesses and be ready to crush them next year when they pop up.
IMPORTANT – READ THIS!!!!
I had to hack into the website tonight – this is Joe! I wanted to make sure to give a shout out to Dusty, who placed 47th in Northern California! When you see him around the gym make sure to give him a fist bump. Many of you don’t see him training, but I do on a daily basis and his hard work and dedication has paid off. Dusty has qualified for the Regionals again this year and we are so proud of him! Mark your calendars for the weekend of May 24th, 25th and 26th. We’d love to have a huge CFD group up at the Sonoma County Fair Grounds to cheer him on. We’ll get more info posted as we get the details.
Great job Dusty!
Heres the last one. Thanks Don Wade has met his match