Workout of the Day

May 9, 2017
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CFDC Wine Tour!

Join us for a CFDC Wine Tour on June 17th! The plan: 10:15am Meet at CFDC (U St. location) 10:30am Leave CFDC (U St. location) 12:00pm Zephaniah Farm Vineyard 2:00pm Dry Mill Winery 4:15 leave Dry Mill Winery 5:30 arrive back to CFDC (U St. location) We can bring lots of food […]
May 8, 2017
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Tuesday, 5/9

Warm Up 2 Rounds 30 Jumping Jacks 5 Hanging Scap Retractions 10 Squats 15 Band Good Mornings then 2 Rounds 5 Kip Swings 10 Step Ups 15 Mountain Climbers Met Con 35 min Cap Run 800 30 Pull Ups 30 Box Jumps Run 400 30 KB Swings 30 V Ups […]
May 7, 2017
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Monday, 5/8

Warm Up 4 Rounds 4 Alt T Push Ups 4 Spider Lunge w/ reach up 4 Pause Squats 4 Jump Squats Strength Push Press (25 min) Prep: 1×10 Strict Press w/ bar, 3×5 working up Work: 6×4 at same weight Finisher AMRAP 8 Min 8 Alt DB Snatch 8 Burpees […]
May 7, 2017
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Programming Preview: Week of 5/8

Monday, 5/8: Push Press & AMRAP finisher Tuesday, 5/9: Running Met Con Wednesday, 5/10: Snatch Thursday, 5/11: Front Squat & AMRAP finisher Friday, 5/12: EMOM 30 Saturday, 5/13: Deadlift & Accessory Sunday, 5/14: 8 Min on 8 Min off Met Con
May 6, 2017
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Sunday, 5/7

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X walk 1 Min Squat Hold 1 Min Single Leg Flexion/ side 1 Min Squat Hold Strength Back Squat (35 min) Prep: 1×10 w/ bar, 3×5 working up Work: 4×6 at same weight […]
May 5, 2017
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Saturday, 5/6

Warm Up 4 Rounds 4 Pillar to Plank 8 Rev Hand Spider Lunges 4 Dolphin Push ups 8 Pause Squats Strength Clean and Jerk (35 min) Prep: 2×2 Hang Hi Pulls+ 2 Hang Power Cleans+ 4 Front squats+4 Push Press 3×1 Hi Pull+ 1 Clean+ 1 Jerk Work: 8×1 Cleans […]
May 5, 2017
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Friday, 5/5

Warm Up 4 Rounds 2 Wall Walkers 4 Hanging Scap Retractions 6 Alt T Push Ups 8 Alt Samson Lunges Met Con 6 Rounds Every 6 minutes complete: 4 Turkish Get Ups 8 Strict Chin Ups 12 Alt shoulder Taps 16 Hollow Rocks Rest remainder of 6 minutes (Coaches can […]
May 3, 2017
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Thursday, 5/4

Warm Up 3 Rounds 5 PVC Dislocates 10 Spider Lunges 5 PVC Sotts Press to OHS 10 Jumping Jack Complex Strength Snatch (25 min) Prep: 2x 1 Pause Ext+ 2 Hang Hi Pulls+2 Hang Power Snatch+ 2 OHS 2x 1 Hang Hi Pull+1 Hang Squat Snatch+ 1 Snatch Work: 6x […]
May 2, 2017
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Wednesday, 5/3

Warm Up 3 Rounds 25 Jumping Jacks 20 Mountain Climbers 15 Band Good Mornings 10 Supine Scorpion 5 Plank to Squat Met Con 3 Rounds (30 min cap) 400 M Run 21 KB Swings 400 M Run 15 Burpees Rest 3 Minutes Immediately after last round of Burpees go into […]