Warm Up: 2 Rounds 10 Samson Lunges 10 Toy Soldier Kicks 5/5 Bird Dogs 10 Good Mornings 10 Sumo Inch Worms (NO push up) Barbell Gymnastics (10 mins) EMOTM x 10 Mins w/ PVC Pipe or Broomstick 3 Snatch High Pulls 3 Power Snatches 3 Hang Squat Snatches 3 OHS Goblet Squat Pyramid (10 Mins)...Read More

Warm Up: 2 Rounds, Tabata style (:20 seconds on :10 seconds off) High Knees Arm Swings Across/Up and Down Prisoner Squats Strict Press Calf Raises Handstand Pushup/Pike Pushup: EMOTM x 6 Mins 3-10 Strict HSPU or Pike Pushups Core Work: Planks Tabata Plank Series: 3 sets :20 Middle Plank :10 rest :20 (R)Side Plank :10...Read More

Warm Up: 2 RDS Tabata Style (:20 on/:10 off) Butt Kickers High Knees Plank Arm Circles Bodyweight Russian Twists Shoulder Mobility: (5 Mins) 2 Rounds: 15 Passthroughs (pvc, broomstick, band etc) :20 relaxed hang from something (can sub puppy pose as needed) Prone Pec Stretch x :30 each side (1st round bent arm, 2nd round...Read More

Warm Up: -30 jumping jacks 3 rounds -10 alternating Toy solider kicks – 5 inch worms (no pushup) w/ a twist – 10 alt. Walk the dog – 5 boot strap squats 2 rounds -Unweighted single leg deadlifts x 5/side -10 glute Bridges Lower Body: Romanian Deadlift Marathon Sets: With whatever weight you have available.....Read More

A) Warm Up: 2 Rounds: Jog 200 Meters 10 Cobra Twists 10 Arm Circles forward 10 Arm Circles Back :20 Plank Hold (straight arms) B)Workout Perform with a partner and split reps as desired or rock this solo at 50 reps of everything! For time.. but move a little slower to preserve quality (and pump)!...Read More

Congratulations to our April CFD Kool Aid Clubbers!  This month, we celebrate Albert Ulak as our Kool-Aid champion with 25 check-ins! Our athletes checked in for 790 classes last month! Pflum, Samantha Piatt, LeahRao, Julia Pache, Nathaniel Schafran, SarahGitsis, Isana Briskey, AndrewJones, JamieCallaway, Stephanie Mosier, Erin Halpern, MirandaBrenner, Seth Hart, LeaFoster, Margaret Spears, TracySteinmeyer, Martin Shurgin, Amanda Coronado, EduardoCulver, Nicole Daniels, Risa Reed, Shannon Salomon, Brian Tomblin, Meredith Armstrong, MicheleBaxter,...Read More

A) Warm Up: 2 Rounds: 20 Alternating Arm Hugs (Swings) 10 Belly Dancer arms  10 Scap Push-ups  :10 Bear Crawl 5 Up Downs 10 No Weight Deadlifts B) Upper Body Pump (Bicep/Tricep) 3 sets: 20-30 Bicep Curls (banded, DB, KB, Back Pack) 20-30 Tricep Extensions (can be banded, DB Skull Crushers, Chair Dips) rest :60...Read More

A) Warm Up: 1 Round 20 Hands behind head Goodmornings  20 Russian Twists  10 Twisted Crosses Face Up 5 Shoulder Tap Push-ups on Knees 20 Ice Skaters  10 Alternating Lunges in a Plank  B) L-Sit Progression (Wk 1.) (10 mins) V-Sit Holds- Make sure to watch the video!! 4 x :20-:30 rest :60 *You need...Read More

A) Warm Up: 2 rounds: Tabata Style Jog in place Alternating Lunges Standing Forward Fold Cossack Lunges Hollow Lifts B) Single Leg Strength: Choose the single leg exercise that is most challenging, but do able for you today and do: Every 3:00 x 3 mins 5-8 reps/side of Single Leg Exercise Choice 5-8 reps/side Cone...Read More

A) Warm Up: 6 minutes moving through the following movements SOWLY: 10 Squat Rotations (R/L=2) -In a squat, reach one arm up to ceiling in  rotational movement, then switch- 5 Up dog into Down dog 10 Grasshoppers each leg 10 Inch Worms (no push-up) 10 Air Squats  10 Reach Backs B)Mobility (shoulders/wrists) *10-15 Supinated Grip Passthroughs...Read More