Mobility: Shoulder/Lat Mobility Strength: Front Squats (16 Mins) Every 4 Mins 1×8 1×6 1×4 1×10 reps @ 10-20lbs lighter than your set of 8 *Aim to make each set heavy, but not near failure *Goal is to increase weight during each of the first 3 sets Conditioning: EMOTM x 8 Minutes 12 Unbroken Wallballs 6...Read More

week of 9/2-9/6 Day 1 Back Squat 1 x 3 @ RPE 8 Back Squat 3 x 5 @ 75% RDL 4 x 5 @45-50% of DL max GHR SSPT 3 Weighted GHD sit-ups 3 x 12 Day 2: Press 1 x 3 @ RPE 8 Press 3 x 5 @ 75% Incline DB Bench...Read More

Week of 9/2-9/6 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Alt. Stance Deadlift 5 x 6 @ 60% Incline DB Bench Press 6 x 6 @ same wt Pull-ups SSPT 3 Calf Raises 2 x 20 Banded Tricep extensions 2 x 25 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier...Read More

  Congratulations to our August CFD Kool Aid Clubbers!  Our athletes checked in for 3,848 workouts in August! Athlete Total Visits Dwyer, Caroline 36 Pflum, Samantha 35 Cobbaert, Marjan 35 Smith, Jamale 29 Mangano, Dino 28 Ramirez, Luis 27 Camble, Bryan 27 Kucharik, Caitlin 26 Kessler, Traci 25 Sanders, Chad 25 Stanaland, Adam 25 Vega,...Read More