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You have until Monday morning


You have until Monday morning


Friday 9/9/16
Tabata goblet squat hold
Back squat
10@60 10@65 8@70 8@75%
In teams of 2:
30 rounds for time:
5 Wallballs (20/14)
3 Handstand pushups
1 Power clean (225/155)
*Partner A completes 1 full round then partner B completes 1 full round. 15 rounds each

CFDs 4th anniversary party is coming up on the 1st of October. Here is what the workout will be, anyone’s name that is on the draft pool sheet by Monday morning will be on a team and committed to doing it. If you back out you will be publicly shammed for the rest of time. The workout may change slightly based on how many people we have but it will still resemble whats below


200 Calorie assault bike (alternating through everyone in 1 min sections)
100 Thrusters (115/75) (split however you want)
40 Muscle ups (split however you want)
50 Synchronized overhead lunges (45/25) (everyone together)
50 Synchronized bumper plate burpees (45/25) (everyone together)
800m plate run (everyone together)
then each person will be responsible for one of the following exercises
20 Tall wallballs (20/14)(12’/10′ target)
20 Box jump overs (30/24)
20 Strict HSPUs
20 Alternating pistols
20 Toes to bar
20 Chest to bar
20 Sit ups
20 KB swings (70/53)
80 Double unders
800m run (everyone together)
40 Clean and jerk (185/135) (split however you want)
100 Sled pushes (45# on sled) (split however you want)
200 Cal assault bike (cycle through everyone in 1 min sections)
Whos gonna be #1 draft pick????

Check out the highlights from last year

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