Whiteboard Brief: Warm-Up: “27 Squat Routine” Following along with the video: 1 Squat each in your natural squat stance:Toes ForwardToes OutToes in Then Repeat in a wide stance And again in a narrow stance Then repeat with right leg slightly forward Then finish with left leg slightly forward Build: Legs Every 3:00 x 4-5 sets...Read More

Whiteboard Brief: Warm-Up: 2 Rounds of20 Jumping Jacks10 Plank To Down Dog20 Ice Skater10 Deadbug RocksWOD 1: AMRAP 15:20 “Odd-Object” Ground-to-Overhead20 Lateral Hops over “Odd-Object”20 Standing Sit Up/Reverse Burpee (raise/pad the floor with yoga mat and/or couch cushions)20 Lateral Hops over “Odd-Object”WOD 2: Grass Stains or Rug Burns3 Rounds Not for time6 L-sit to Kneeling15 foot...Read More

Whiteboard Brief: Warm-Up: 3 Rounds 8 Good Mornings 10 Arm Circles 8 Scap Push Ups 10 Russian Twists Build: Shoulders Cardio Strength Edition: E 2 Mins x 4 Sets: :30 MTN Climbers or Jump Rope 5-10 Strict or Push Press (R arm) 5-10 Strict or Push Press (L Arm) Conditioning: Death By Devil’s Press EMOTM...Read More

Whiteboard Brief: 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) Conditioning: “Hero workout- Holleyman” 30 Rounds for Time: 5 Airsquats 3 Push Press (3 each if single arm) 1 Power Clean (1 each if single DB) Build: Biceps/Triceps Let’s...Read More

Whiteboard Brief: Warm-Up Samson LungesToy Soldier KicksBird DogsGood MorningsSumo Inch Worms (NO push up)WOD 1: For Time (Chipper) – “Fat Amy”50 Air Squats10 Burpees40 Sit Ups10 Burpees30 Alternating Lunges 10 Burpees20 KB Swings10 Burpees10 Meter Bear Crawl10 Burpees20 KB Swings10 BurpeesRead More

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

Whiteboard Brief: Warm-Up: 2 Rounds20 Lateral Hops10 Knee To Chest20 Butt Kickers10 Knee To Chest20 Flutter KicksWOD 1: 12′ AMRAPBuy-in: 800m Run (or 4 min. Run)-Then-3-6-9-12-15-18, etc.Up DownsBicycles (R/L = 1)EMOM 20 Penguin Taps (or DUs)WOD 2: Farmer’s Carry Cool Down3 Rounds:30 Single Right Side Farmer’s Carry:30 Single Left Side Farmer’s Carry1:00 RestRead More

Whiteboard Brief: 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 Build: Hammies “Romanian Deadlift Marathon sets” 3 sets: 10 Reps of the following stances: Close (feet 1-2 inches apart) Hip width Shoulder width Sumo (hands between legs) *Yes,...Read More