Please note

We will have only one class today at 9:30AM for July 4th.  Friday July 5th we well be open for the 9:30AM, 10:30AM Open gym and Noon class.  Normal hours return Saturday the 6th.


With 25 minutes on the clock

In teams of 2 or 3

1 Mile run with a medball


AMRAP  in remaining time of
1,2,3, 1,2,3… Thrusters 135/95 lb *

*each partner does a rep then each partner does 2 reps and finally 3 reps.  Restart at 1 rep after each partner has completed a set of 3.

Workout notes

This workout is a repeat! 3 years ago we completed this workout to celebrate our move into our new space! Today we celebrate the 4th of July and it only seemed fitting to revisit this fun partner workout! This workout can be done in groups of 2 or 3.  In a group of 3 you will get more rest so it is a great way to scale down the volume.  Try to find a partner who is planning to do the same weight as you for the thrusters so that you can share one barbell. Hope to see you all at 9:30 for some fun! The best way to start any holiday is with a great workout at CFD!! One class at 9:30 ONLY! Don’t be late!!

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