Whiteboard Brief: Warm Up: 2 rounds 20 Lateral Hops 10 Knee To Chest 20 Butt Kickers 10 Knee To Chest 20 Flutter Kicks Build: Chest/Back EMOTM x 16 Mins: 1) 6-12 Single Floor Press (Right Arm) 2) 6-12 Single Arm Bent Over Row (right arm) 3) 6-12 Single Floor Press (Left Arm) 4) 6-12 Single...Read More

Whiteboard Brief: Warm-Up: 2 RDS Tabata StyleHigh KneesArm Swings Across/Up and DownPrisoner SquatsStrict PressCalf RaisesWOD 1: 4 Rounds3:00 On/1:00 Off:15 Box Jumps or Step-Ups (On Stairs or Tuck Jumps)12 Push Ups9 Thrusters (KB, DB, Backpack)*Pick Up Where You Left OffWOD 2: 4 Rounds8 Weighted Glute Bridges:40 Wall Sit (with or without weight):90 RestRead More

Congratulations to our March CFD Kool Aid Clubbers!  This month, we celebrate Seth Brenner as our Kool-Aid champion with 28 check-ins! Our athletes checked in for 2,462 classes last month! Brenner, SethPache, NathanielUlak, AlbertPflum, SamanthaLucas, JanaCoronado, EduardoRao, JuliaBassil, ChristopherShurgin, AmandaKrellwitz, PaulMangano, DinoCurtis, MichelleDwyer, CarolineBram, CurtisBackes, KaitlinForbes, BrendanWeinstein, DaniellaMosier, ErinBaxter, LaurenTrott Rickards, MikaelaCoda, DanDaniels, RisaCid del...Read More