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Siteplicity

Nepal Earthquake Relief

May 6, 20150
This May, CFD is proud to support Nepali earthquake relief efforts through our partners at Sweat Angels. Every time you visit CFD for your WOD, Bootcamp, or Barbell Club workout, check-in on Facebook and it will help those affected by the Nepali earthquake. Our goal is to help thousands of people! Each check in will...
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Dry Your Tears

May 5, 2015, , , , , , 0
Our new 7 week programming cycle started Monday!  Here’s the template WOD Strength: Rope Climbs and Handstand Pushups Take 20 minutes to practice either or both skills Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pullups  Time cap of 12 minutes
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Matt Koerner

May 5, 2015, 0
Matt Koerner Hometown: Alexandria, Virginia Age: 37 Occupation: Middle School Teacher & Realtor When did you first start Strength & Conditioningting?:  October 2014 What is your favorite movement? Favorite workout? Push Presses. I like AMRAP workouts because they show progress. What is your least favorite movement? Least favorite workout? Running. The Thanksgiving 2014 Lumberjack workout. Tell...
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Can’t Forget Your Past

May 4, 2015, , , , 0
Our new 7 week programming cycle started Monday!  Here’s the template WOD  Strength: Turkish Get Ups 5 reps per side as heavy as possible Metcon: 5 rounds for time: 5 hang clean (135/95) 8 T2B
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Good Friends We Have

May 3, 2015, , , , 0
Our new 7 week programming cycle starts today!  Here’s the template WOD: Strength: Overhead Squat 3-3-3-3 as heavy as possible once you are thoroughly warmed up Metcon: AMRAP in 15 minutes of: 7 Push Press (135/95) 10 Overhead Squats 15 sit-ups
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Pullups Galore

May 2, 2015, , , 0
Great job to everyone at yesterday’s Pullup Challenge!  Thanks to Joe Parker for helping put together the post-Challenge BBQ! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: (if you did the pullup challenge yesterday, sub KB swings for pullups today) 1 Round for time: 30 Pull...
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April Kool Aid Clubbers

May 2, 20150
Congratulations to our April CFD Kool Aid Clubbers! All athletes who qualified for the Kool Aid Club in April will receive a special Kool Aid PRIZE (still waiting on delivery)! In May, all Kool Aid Club qualifiers will receive their very own CFD branded Lacrosse Ball for mobility work! Strength & Conditioning JD Overton – 24 workouts Wes...
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Pullup Challenge and BBQ

May 1, 2015, 0
Join us today for the Pullup Challenge and BBQ starting at 9am! Pullup Challenge will run from 9am til about 11am.  If you haven’t registered yet, you are still welcome to come.  This is all for FUN! We will be holding the regular Community Workout and Olympic Weightlifting Class at 11am. Join us starting around...
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Singing Sweet Songs

April 30, 2015, , , , 0
Our first Pullup Challenge is this Saturday!  Divisions for every level.  And BBQ to follow!  Come enjoy!  Register here to test your pullups! WOD Strength: Front Squat 60% x 5 70% x 3 80% x 2 90% x 1 1-1-1 @ 95% 1RM Metcon: 3 Rounds for Time 10 Front Squats (185/135) 20 Hand Release Pushups...
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Of Melodies Pure and True

April 29, 2015, , 0
Our first Pullup Challenge is this Saturday!  Divisions for every level.  And BBQ to follow!  Come enjoy!  Register here to test your pullups! WOD Strength: Hang Snatch Metcon: Run 800m 21 KB Snatch – right (52/35) 21 KB Snatch – left Run 400m 15 KB Snatch – right 15 KB Snatch – left Run 200m 9...
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