Saturday, 8/25
August 24, 2018
Programming Preview: Week of 8/27
August 26, 2018

Warm Up
3 Rounds
12 Band Good Mornings
6 Spider Lunge w/ reach up
12 Pause Squats
3 Rolling Split Straddles

1 Min Single Leg Flexion/side
1 Min Squat Hold

Back Squat (35 Min)
Prep:1×10 w/bar, 3×5 working up
Work: 3×10 (65-70%)

Team Met Con
AMRAP 20 Min*
10 Front Squats (M:165/135/95/75 W:113/93/63/53)
20 Wall Ball
30 Cal Row

*Teams follow the leader with one person beginning on the barbell and others resting. As soon as they move to Wallball, second person begins Front Squats.


– Mark your calendars! CFDC Smackdown is coming!!

Saturday, October 13th @ H Street location

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