Workout of the Day

June 29, 2020

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Looking forward to another great week at CFD!

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Schedule change

We’ve removed the 9:30AM outside option and added outdoor slots for 6,7,8,9 and 11 AM on a matted surface just outside of the roll up doors. We will be zooming the 9AM class from inside the gym as well.

Workout of the day

5 Rounds of 3 minutes on 1 minute off

15 Wall ball shots
5 Power cleans

Workout notes

Wall ball shots are back! If you were lucky enough to have a medicine ball in quarantine you are probably sick of these but we’re excited to see how much you have improved. The rest of us have been chomping at the bit to throw something at the wall. We’ll score today’s workout “chief”style. That means you’ll start each three minute work period with the wall ball shots and recored your total rounds and reps for each mini-amrap. When the workout is over you’ll have five scores that you will add up to get your total number of rounds and additional reps.


standard: light enough to do a couple of rounds unbroken when fresh
rx: 20/14 lb, 135/95 lb
sport: 20/14 lb, 155/105 lb
overachiever: 30/20 lb, 185/135 lb

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