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

If you are new to CFD Endurance and need directions to the meeting locations, email [email protected].

NOTE: Please check Facebook or the CFD website for any weather related updates. We will try to post cancellations by 4:00 p.m. Questions? Text Coach Mark at 708-267-8234.

A. Take 20 minutes-
Romanian Deadlift: Find your heavy 5
-Using a squat rack at waist height, take this movement from the top down.
-Points worth noting: Slight bend in knees throughout movement, push hips back to start the descent, keep the bar as close as possible.
-Never let the weight hit the ground, maintain tension!
-If weight hits ground, lumbar curve is lost and/or your hamstrings politely tell you no more… You have gone too low!
*Compare scores to 2.19.13

“Fight Gone Bad!”
Three rounds of:
Wall-balls, 20/14lbs
Sumo Deadlift Highpulls, 75/55lbs
Box Jumps, 20″
Push-presses, 75/55lbs
Row for calories
*Compare results from 11.17.12

*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Athlete Will G. representing CFD in New Zealand!

Athlete Will G. representing CFD in New Zealand!