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Siteplicity

Make Like a Tree

June 5, 2015, , , 0
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nate” AMRAP in 20 minutes: 2 muscle-ups 4 handstand push-ups 8 2-pood kettlebell swings
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May Kool Aid Club

June 5, 2015, 0
Congratulations to our May CFD Kool Aid Clubbers! All athletes who qualified for the Kool Aid Club in May will receive their very own CFD branded Lacrosse Ball for mobility work (they should be in this week)! Strength & Conditioning JD Overton – 26 workouts Erin Gullikson – 21 workouts Brittany Sigman – 20 workouts Nathan Sigman – 20 workouts Coach Doug – 19 workouts Gail Crabtree...
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A Most Excellent Adventure

June 4, 2015, , , , 0
Oly Class Saturday morning at 9am and Pullup Class Sunday at 9am!  Special Shoulder Health Seminar with Dr. Krista Sunday morning at 10am! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: 6 Rounds for Time 5 Toes 2 Bar 10 Pushups 15 Wall balls (20/14)
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Life Moves Pretty Fast

June 3, 2015, , , , , 0
CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Clean 1-1-1 @ 90% 1RM Metcon: EMOM 8 Minutes 5 Deadlift (275/185) 5 Burpees Finish with: 800m max effort
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You’re Going To See Some Serious Sh*t

June 2, 2015, , , , , 0
CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Front Squat 4-4-4-4 @ 80% 1RM Metcon: 4 rounds: 10 Double Goblet Squat (front rack) 2 x 44/25 10 x Box Step up with Front rack (same, appropriate box) 10 Box Jumps
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Gail Crabtree

June 2, 2015, , 0
Hometown: Durham Age: 62 Occupation: General Contractor G.Crabtree Home Building When did you first start Strength & Conditioningting?: 2010 What is your favorite movement? Favorite workout? My favorite movements are the clean, the deadlift, sit-ups. and push-ups. I have a love hate relationship with Nancy. What is your least favorite movement? Least favorite workout? My...
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The Dog Wet On The Picnic Basket

June 1, 2015, , 0
CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Hang Power Snatch 1-1-1-1 @ 85% 1RM Metcon: AMRAP in 8 minutes: Push Press (115/75) Each time you break, perform 30 Double Unders
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The Donger Need Food

May 31, 2015, , , , 0
CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Back Squat Test 1RM Metcon: 15-12-9 reps for time: Thrusters (135/95) Weighted Pullups (45/25) Time cap of 12 minutes
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Strength Animals

May 30, 2015, , , , 0
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Partner workoutout, both Run together, split “work” in the gym: Run 800m 100 KB swings Run 800m 50 Push Up Run 800m 50 Pullups
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Don’t Feed The Animals

May 29, 2015, , , 0
WOD Strength: Deficit Deadlift 1-1-1 @ 95% 1RM Metcon: 7 rounds of: 11 body-weight deadlifts 100-meter sprint Walk/jog back for next round Each should be all out effort. Total WOD is not timed
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