08/01/2016 August Already??


21 athletes survived the kb, burpee, swim, paddleboard, lunge, and flutterkick lake workout on Saturday for the 4th Annual CFS Lake WOD. Special thank you to Don and Christina for hosting the gathering at their beautiful Lake Tulloch home!  And thank you to all of our spectators for taking photos, watching kiddos and cheering us on!


100 Double Unders

2 Rope Climb
8 KB SDHP (32/24kg)
5 Rounds

100 Double Unders

This workout is going to give a different stimulus depending on your Athletic skill level. For some it may be Double Under/Rope Climb Skill practice. For others, a gym-nasty/fast workout!

Beyond Rxd and Rxd: For those proficient in Double Unders, the goal is big sets.

The KB SDHP is supposed to be heavy for 8.  You should be able to go unbroken for all 8, but may need to break it up in the last few rounds. Scale the load as needed.

Fitness: get some time under the Jump Rope today by doing the Singles.  If you are in between singles and doubles,  do 10 Singles to every 1 Double. Use a KB that challenges you but enables you to maintain your posture/technique.


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