Strength: Every 3-mins for (12)-mins… (2121 Tempo) Strict Ring Rows (challenging #) 10 FR Back Step Lunges (5/Leg) 10 RDL **Pick your weight–Quality Movement** Conditioning: Against 15-mins… 40-30-20-10 Row (Calories) Russian Kettlebell Swings   **Each new Round (Not starting with or Ending with): 5 D-ball Over the Shoulder; 15 Total D-Ball OTS)**   L1:70/52, 150/100...Read More

Congratulations to our September CFD Kool Aid Clubbers!  Our athletes checked in for 2,976 workouts in September! Athlete Total Visits James, Matthew 29 Mangano, Dino 29 Carvalho, Diana 24 Vega, Brandon 22 Salomon, Brian 22 Whitton, Amanda 22 Ulak, Albert 21 Shurgin, Amanda 21 Gudac, Stefan 21 James , Allison 21 Monsein, Ryan 20 Burke,...Read More