Wednesday, June 11
June 10, 2014
Friday, June 13
June 12, 2014


3 Rounds of
30 Jumping Jacks
20 Band Good Mornings
10 Hips to Wall

Strength – Dead Lift (25 minute cap)
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
3 x 5 @ 80%

15min EMOM (5 rounds each) of
10 Deadlifts (M:185/135/95, W: 133/93/73)
15 Box Jumps (step down only)
30 Flutter Kick


  1. Katie says:

    I love deadlifts!! Luckily my back was feeling pretty good so I felt like I could do normal-ish weights. Enjoyed working with Kathryn (sp?) and Megan. Based the numbers on a 170# theoretical 1 RM, so working sets at 133#, which were tough but doable. Metcon at 93#, which felt light the first few reps then really challenging the last few. (I can’t believe I just said 93# felt LIGHT!) :o)

    I tried to stay as hollow as possible on the flutter kicks, so I opted to do 10 at a time and take short rest between. Coach Adri told me to get moving, at which point I told her “I have a whole minute, lay off!” Then she gave me a LOOK and I shut up pretty quickly. So, my current list of qualifications for CFDC coaches: L1 cert, be at least a little mean, accepting of mid-workout athlete threats, and a signature LOOK to tell athletes they better shut up or risk some penalty burpees.