Endurance Note:
First week of CFD Endurance starts today! Endurance will meet Tuesday at the Belmont Waterfront location at 6:30 p.m.

During the first few weeks we will be establishing “baselines” from which we can show improvement and determine pacing goals. Tuesday, we will focus on the 400 meter runs.  All levels are welcome!

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



A. Take 5-7 minutes to build up to 75% of your 1RM Shoulder Press
EMOTM- 10 Rounds
(every minute on the minute)
Perform the following: Using 75% of new 1RM Shoulder Press
2 Shoulder Presses
3 Push Presses
2 Push Jerks

**If this is the first time performing this, stick with your 75%, if you did this with us the first time around with no fails, choose a weight that is 3-5% heavier than last time.

Volume work (V): At the top of every minute perform the following rep scheme above. First round you fail to complete the 2-3-2 load unbroken you must decrease load by 10%. Every round you fail, automatically decrease weight. Use remaining time of each minute to recover.

B. Take 12 minutes-
Hollow Body work: Gymnastics
Detailed introduction of the Hollowbody position and its importance.
8 rounds: 20 On/10 Off
Hollowbody holds alternating between prone and superman positions.
Review of Hollowbody rocks.
8 rounds: 20 On/10 Off
Hollowbody rocks

7 minute Amrap
Max reps KB swings 55/35lbs
*Each set must be 10 reps or more to count towards your total.
**Every drop/fail/rest results in 5 Burpees to be completed immediately.