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Fedner Memorial WOD This Sat at CF Spokane!

Hey Tribe! Our good friends at CF Spokane are hosting the annual “Fender” memorial WOD this Saturday at 930! It is a tradition for CFCDA members to make it out there and suffer with some fellow CrossFitters in honor of local soldier llythaniele Fender, who was killed in Iraq in 2007.

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Power Squat Barfing

High fives to Cassie, Jon Burton, HW, and Marrisa for representing CFCDA this weekend at the Empire Classic Games! Warmup Wheelbarrow Walks, 3×30” each   Skill Clean and Jerk Tech, then; EMOM 10’ 2 Cleans + 1 Jerk   Skill Option For 8 min: 30” Armbar Stretch + 1 Turkish

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“Geo’s Beard”

Warmup Glute Activation   Skill Deadlift 3 Warmup Sets 2×5 @ 75% 3×3 @ 80% -Rest 2’ between work sets   Skill Option Follow same rep scheme, use light-moderate weight. Between each set do 5-8 Abwheel Rollouts   WOD “Geo’s Beard” 5 Rounds 24 Double Unders 18 A. KBS 53/36#

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Goat Work

  Warmup Partner Assisted, 70 Pullups for Time   Skill Take 20’ to work on your Goat. During this time, take 3 attempts at a Max L-Sit   WOD Partner Rowing Ladder Each person does: 100, 200, 300, 400, 500, 600 meters. *These are max efforts.

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“No Stopping at Capones”

Warmup Shoulder Warmup Then, 3 Rounds: 40” Frog Stance 40” Chin Over Bar Hold   Skill Take 20’ to work to a heavy set of 5 DB Push Press Between each set, do a ME set of Knees to Elbows (stop when you reach 60).   WOD “No Stopping at

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Tees and Tix!

Hey gang! Hopefully you’ve made up a good story for your boss on why you’ll be missing work May 31st – June 2nd, because I know you’ll be at Regionals! The roster is getting big and it’s going to be epic! If you haven’t signed up for your Orange T-shirts

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Sand Blaster

Warmup Sidewalk Warmup   Skill Back Squat 3 Warmup Sets 2×5 @ 75% 3×3 @ 80% -Rest 2’ between work sets   Skill Option Follow same rep scheme, use light-moderate weight. Between each set do 30” Ring Plank   WOD “Sand Blaster” Part A: In 5’ Run 400m AMRAP Power

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Announcing the CFCDA Regional Squad

Tired of this pic yet? Me neither. The Opens are over, we’ve locked up bragging rights as the largest team in the North West region, and we already have over 75 of the tight CFCDA tribe set to show the other gyms how a proper Cheer Squad does it- but

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My ass feels like it caught fire and someone put it out with a golf club

*The gym is closed Saturday for maintenance! Warmup 400m Med Ball Run Hip Mobility   Skill Front Squat 3 Warmup sets, followed by: 2×7 @ 70% 2×5 @ 75% *based of your most current 1RM   Skill Option Follow same rep scheme, use light-moderate weight. Between each set do 15

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99 Problems

Warmup 4’ of foam rolling 800m Jog   Skill 10’ Jump Rope Tech Get 100 UB Singles. Got that? Move to: Get 100 UB Double Unders. Got that: Move to: Triple under practice   WOD “99 Problems” 99 Squats 88 Situps 77 Back Extensions 66 Double Unders 55 Pushups 44

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