CFD Meat Share this Saturday, March 29th
30 Day Paleo Challenge: Day 23!
7pm Life Lifting: with Coach Kevin and David
Weekend Schedule Change:
Closed this weekend for a CrossFit Coaches Prep Course. Both Coach Laura and Coach Cara will be attending this certification taking their coaching knowledge to the next level. Wish them luck if you see them!
Lincoln Square Mixer: This Saturday, 3/29
Team WOD: 6:30-7:30pm
Happy Hour with your coaches and friends: 7:30-8:30pm.
We will provide the drinks and the fun, you provide the attendance!
Sunday: Closed.
A. Sumo Deadlift:
5 Sets of 5: (75-85% of 1RM conventional DL)
Chinese Plank x 30 seconds
Ring dips x 30 seconds
Rest 90 seconds
B1. E.M.O.T.M x 5 minutes
10 Pushups with Hand release
*Spend remaining portion of every minute performing max reps Russian KB Swings 70/55lbs
Rest 1 minute
B2. E.M.O.T.M x 5 minutes
5 Strict Pullups
*Spend remaining portion of every minute performing max reps Russian KB Swings 70/55lbs
**Recording max swings performed over all 10 rounds.
Graduating Onramp Team Bleeding fingers. If you see someone you dont know, say hello, show them the ropes.