Wednesday – June 27/12

26 June 2012 by , 5 Comments

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Reminder to everyone that CFD will be closed on Monday, July 2, 2012 for Canada Day!!  Happy and safe celebrations!  Un rappel a tout le monde que CFD sera ferme lundi le 2 juillet 2012 pour la fete du Canada!!  Bonnes et prudentes celebrations!

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There will be a group workout at CFD on Saturday, JUNE 30/12 @ 10:00am (be sure to arrive ahead of time to warmup and be ready to roll) – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Clean
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
 “Gauge”
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!

5 Responses to “Wednesday – June 27/12”

  1. Wendy 27 June 2012 at 8:00 am #

    After yesterday’s WOD “Strange” , we were quite relieved last night to see today’s WOD :) Quick & intense ! So slept in this AM and went to gym at 6h30 :)

    WOD:
    “Gauge”
    500m row
    40 squats
    30 sit-ups
    20 push-ups (W:5 reg/15 knees)
    10 pull-ups (W:rings)

    Time:
    Wendy: 5:58
    Tony “D” : 4:36 (as RX)

    Happy Hump Day everyone !

    Reply
    • Julie L. 27 June 2012 at 8:33 am #

      Great work Wendy and Tony!

      Reply
  2. Julie L. 27 June 2012 at 8:33 am #

    Gauge
    500m row
    40 squats
    30 sit-ups (floor)
    20 push-ups
    10 pull-ups

    Time : 5:51 1:07 PR from March! Those pull-ups are improving..I think! :)

    Reply
    • Wendy 27 June 2012 at 9:02 am #

      Wow! Super Julie ! You go girl ! :) I’d say your pull-ups are most “definitely” improving :)

      Reply
    • Ashley 27 June 2012 at 11:45 am #

      Good job Julie! You are strong! Hard work pays off ;)

      Reply

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