Skill: Rope Climbs Strength: Part 1: Build up to a Heavy Push Jerk for the Day *Within 12-minutes… Part 2: Take your heavy PJ then apply 75% of that to a Split Jerk for: *3-3-3 (75% of your Push Jerk) Metcon: 3 Rounds for Time: 30 Wall Balls 3 Rope Climbs 1 Clean and Jerk...Read More

Congratulations to our February CFD Kool Aid Clubbers!  Our athletes checked in for 2,738 workouts in February!   Athlete Total Visits Mangano, Dino 26 Deeny, Ayumi 25 Roberts, Patrick 25 Thomson, Erin 25 Kucharik, Caitlin 25 Martin, Anna 24 Ulak, Albert 23 Mosier, Erin 23 Ashby, Holly 22 Shurgin, Amanda 22 Cummiskey, Katie 22 Carvalho,...Read More