So much free stuff

Keep and eye out for this handsome devil all weekend. He is volunteering at the games and theres a good chance he will get some screen time!

 Wednesday 7/24/13

Spend 10 min working on
Muscle ups/double unders/rope climbs
+
Find a max for:
3 cleans (w/ 3 sec pause at knees) + 1 Jerk
+
For time:
25 KB swings (53/35)
9 Cleans (205/125)
21 Handstand pushups
7 Cleans (205/125)
15 Handstand pushups
5 Cleans (205/125)
9 Handstand pushups
25 KB taters (53/35)
*15 min time limit

Good news. We’re starting the pre order for the  CFD WOD Gear shorts and hats. Shorts will be $60 and hats will be $25. We need at least 12 of each to place an order so lets do it! I have a large and medium pair that I will bring into the gym if you want to try them on. We had to change the hat to all blue instead of the orange bill and orange eyelets. Hats will be fitted instead of snap backs. CLICK HERE IF YOU WANT TO SIGN UP FOR SOME 

Weightlifting technique with evidence 

Uggggghhh the free stuffffffff. I want it all
[youtube height=”500″ width=”800″]http://youtu.be/u9r5liLI-HY[/youtube]

[youtube height=”500″ width=”800″]http://youtu.be/MFbzHAKKUkY[/youtube]

I cannot wait to watch this workout tomorrow!!!!!

[youtube height=”500″ width=”800″]http://youtu.be/_xK1Hppuk-8[/youtube]