CFD will be open from 5pm-7pm 1/2/12 w Kirsten A. conducting business. Semi-Stealth WOD?

Fun Fact: Hitting a workout on an empty stomach is counter-productive. If you are in a rush or cutting back...it's still better to eat say 1/2 a banana before hand in order to not starve your muscles but still burn fat. (Strength and Conditioning Journal, Feb 2011).

Adam W! Truly CFD OG. Adam was recently sited at Nugget and has plans to be rejoining CFD after settling into his new law career. Looking forward to seeing you again!

Suggested WOD:

• 12 Deadlifts
• 9 Front Squats
• 6 Power Cleans
• 3 Thrusters

Alpha: 135 / 95

Bravo: 115 / 65

Charlie: 95 / 55

If you can handle a given weight, but not for the reps: Go with a rep count of 9,6,3,1