Schedule Reminder:  Due to our limited schedule this week, today will be a regular programmed day with the exception of the 7pm time slot.

5:30am/6:30am: WOD
9am: WOD
Noon: WOD
4pm/5pm/6pm: WOD
7pm: Olympic Lifting with Coach Noal. Today will mark the end of our 6 week Oly program. We will establish a new 1RM attempt in either the Snatch or Clean. Your choice!
7pm: Endurance with Coach Mark by the lake.
8pm: WOD

Endurance: Endurance will meet Thursday at the Belmont Waterfront location at 7:00 p.m.Workout will be scaled for anyone new to endurance.

NOTE: Please check Facebook or the CFD website for any weather related updates. Questions? Text Coach Mark at 708-267-8234.

If you are new to CFD Endurance and need directions to the meeting locations, email[email protected], or check out themeeting locations page for more information.

A. Take 20 minutes-
Your Choice Squat: Back Squat, Front Squat or Overhead Squat.
Find your heavy 3 with 1 1/4 pace.

5 Rounds: 45 on/ 15 off
Row for calories
Pushups with handrelease
Abmat situps
-Recording max reps/calories in your lowest round
**Compare to 12.28.11

Navy Pier Raw Space, Regionals 2013

Navy Pier Raw Space, Regionals 2013