CFD Special Order Hoodies are now on sale. 1 time only! Order Here!
We are offering our standard CFD hoodie in 5 additional colors! They are unisex and are available from XS-XXL. We have 1 of each size in our standard Blue, (shown below) in stock in each of our retail locations so you can try them on to determine what size is good for you!
Please get in your orders by 5pm this Friday. Order Here!
**7pm Lakeview Mobility Class Focus: Shoulder Opener!
A. Take 20 minutes-
Wendler(Plus) Week 3:
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 95%x max reps
Plus Sets: 95%x3x3, rest 1 minute between sets
Wendler:
We are starting another linear progression on the Deadlift using the Wendler approach. This time around we will be performing a “Wendler Plus Cycle.” The linear progression of percentages are identical to the regular Wendler program
each week with the exception of the “Plus Sets”.
We will still perform 1 “max reps set” at the end of every work set each week and that is the number we will be recording. The “Plus Sets” will immediately follow our max reps set. We will take that same weight and perform 3 sets of 3.
B.
1 minute On/1 minute Off
21-15-9
Thrusters 95/65lbs
Pullups
2 minutes On/2 minutes Off
21-15-9
Thrusters 95/65lbs
Pullups
3 minutes On/3 minutes Off
21-15-9
Thrusters 95/65lbs
Pullups
Wod explained: Complete as many reps in each round using the 21-15-9 rep format. Each time you start a new round you start over from the beginning! Recording max reps completed over all 3 rounds.
C. Tabata 8 minute Abs
8 Rounds
Plank Saw with Medball 14/10lbs
*Hold plank during rest
8 Rounds
Med Ball twist 14/10lbs
*Hollow body hold during rest
BioDome Couple in the house!