Congratulations to our November CFD Kool Aid Clubbers!  Our athletes checked in for 2,707 workouts in November!   Athlete Total Visits James, Matthew 27 Deeny, Margot 25 Mangano, Dino 24 Mosier, Erin 21 Lucas, Jana 21 Gudac, Stefan 21 Burke, Robert 20 James , Allison 20 Petersen, Halley 20 Shurgin, Amanda 20 Swanson, Ashley 19...Read More

Monday Technique: Dialing in the Push Press *Tempo in the Dip and Drive *Balance in the feet *Bracing   Strength: Push Press 15 minutes to establish a 1RM Push Press     Metcon: 12 Min AMRAP 8 Burpees 3 Bar Muscle Ups 11 Hang Power Cleans     L1: 115/85, 5 Bar Muscle Ups L2:...Read More