8a, 10a, 11a – Team WODs
9a – Powerlifting & SWOD
12p – Olympic Lifting, Accessory Training and Mobiity (90min)
Trodo Box League @ CFD Lincoln Square from 12p to 6p – come out to support your fellow athletes.
CFD LV Athlete Mixer tonight from 6p to 8p – come in and join your coaches and fellow athletes for a happy hour; drinks on the house (feel free to bring something to share as well). Use this time to make new friends, find workout buddies or just get to know the people you are working out with on a daily basis. CFD is know for its strong community so come on in and represent. All new athletes that have joined in the last year are highly encouraged to stop by and say hello!
Team WOD Programming – “Four little ladies”
** Four 8 min AMRAPs
** Teams of two. One Athlete working at a time. All reps are split between the two athletes.
** Score is the number of Row Cals or Burpees at the end of each Mini WOD.
A. 8 Min “Petite Karen”
20 Burpees
100 Wall Balls 20/14
Then… Row Cals for your score.
Rest 2 mins
B. 8 Min “Partner Grace”
20 Burpees
30 Power Clean & Jerks (135/95)
Then… Row Cals for your score.
Rest 2 Min
C. 8 Min “Quick Helen”
200 Meter followed by
21 KB Swings (55/35)
12 Pull Ups (No Bands – Partner assist or jumping)
Then… Burpees for your score.
Rest 2 min
D. 8 Min “Lil’ Partner Annie”
50-40-30-20-10
Double Unders
Abmats
Then… Burpees for your score.
9a – Powerlifting:
I: 1 1/4 Paused Back Squats x 3 for 7 sets
II: Seated DB Power Cleans x 5 – 8 reps + Barbell Power Shrug x 5 – 8 for 5 rounds.
III: Sprint Work
