Every year in May, members of CrossFit CDA migrate to CrossFit Spokane to suffer together in honor of Llythnaniele Fender. Fender was a resident of Spokane, and his mother is a member at CF Spokane. It is a very moving experience to suffer in honor of someone who fought for this country and paid the ultimate sacrifice.
CFCDA athletes will meet at CF Spokane this Saturday at 9 am for the Fender WOD. CF Spokane is located right off Division on Augusta St.
I apologize for the short notice, we literally just found out the memorial WOD is tomorrow (typically it is on Memorial Day, but that conflicted with Regionals this year). For this reason, we will have normal hours at our gym, but I highly encourage you to make the short drive and honor this young man.
Need some coaching on getting some serious weight overhead? Sign up for the 8 am Specialty Class! Coach Derek will be leading 10 lucky athletes through a good jerk session…er, um, never mind…
Sign ups will now be done online- just go to the “class schedule” tab up top, click on the specialty class, and you’ll we walked through the log in process to reserve your spot. Hurry, only 10 spots available!
Run Squad, if you haven’t heard, the group is meeting at Mineral Ridge tomorrow (Tuesday) for a trail run! This is open to everyone; if you want more info on the Run Squad check the “Programs” tab up top.
Warmup:
Arm DROMS
Front lever skill work (partners spot)
Skill:
Line Drills – Run Warmup
-Frankenstein Walk x 2
-Butt Kickers x 2
-High Knee March x 2
-High Knee to Sprint x 4
WOD – 1 Mile Test:
Safeway Run (1 mile)
Followed by 1 attempt of max rep pullups
-After finishing the run, you have exactly 20 seconds to mount the pullup bar. Score is run time + pullups. Ex: 5:15 + 42
9:05-9:35 RELAY FOR LIFE WOD 30′ AMRAP:
200m weighted walk (2/3 BW, 2 per team) CANNOT DROP WEIGHT
150 up downs
100 pushups
50 partner box jump (24/20)
25 strict pullups
Team MUST stay together! All four team members go for the walk and can hand off the weights or carry as a team (weights can be kettlebells, dumbells, single dumbell, or bar bell loaded). Once back into the gym, the team must complete all burpees then pushups, but only 2 athletes can work at a time. 2 boxes will be set up so that all 4 athletes can do the 50 (combined) partner box jumps. Lastly, the team must complete 25 dead hang pullups, with only 2 athletes working at a time. REPEAT!
The scoring will be the cumulative max effort poundage for deadlift plus the total completed reps of the WOD. 20 points will be subtracted for each time the weight drops on the walk.
9:35-10:00 put weights away and stretch.
Prizes go to the top scoring team as well as the team with most spirited team (must be separate teams).
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