Skill: Split Jerk Drills -Press in Split -Push Jerk in Split -Half Split Jerk Strength: Split Jerk Every 2 Mins for 5 sets: 1-3 Split Jerk (AHAP) (same weight) Metcon: Every (4)-mins for (3) Rounds Row 500/Run 400m (alt as desired) 100 Foot Sandbag/Dball Carry L1: 500m/400 row/Run, 150/100 L2:, 500m/400 row/Run, 120/80 L3: 350m/300m...Read More

Congratulations to our March CFD Kool Aid Clubbers!  Our athletes checked in for 3,669 workouts in March! Athlete Total Visits Mangano, Dino 29 Solomon, Rachel 27 Swaim, Katarina 26 Cobbaert, Marjan 26 Salomon, Brian 26 Coffey, Justin 25 Branning, Eric 25 Ulak, Albert 25 Timmons, Zachary 24 Reed, Shannon 22 Dayan, Jonathan 22 Crabtree, Gail...Read More