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Siteplicity

Gonna Make You Sweat

March 17, 2015, , , , 0
Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here WOD Strength: Clean and Jerk Test 1RM Use power clean or full clean and any type of jerk Metcon: Festivus WOD 3 AMRAP 5 Minutes 5 Push Press (115/75) 15 Box Jumps (20) Rest 1 Minute Max Double Unders in...
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Leah Raeihle

March 17, 2015, 0
Hometown: Tampa Florida Age: 49 Occupation: Executive Registered Sales Assistant When did you first start Strength & Conditioningting?: Started Bootcamp March 2014, WODs in June 2014 What is your favorite movement? Favorite workout? Kettlebell Swings are my favorite movement. What is your least favorite movement? Least favorite workout? I don’t like to run. I have...
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Black Cat

March 16, 2015, , , , 0
Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here Our new 7 week programming cycle begins Monday! The first week is off program to mix in some different movements and testing to the strength program. Movements for the full cycle include: power clean, push jerk, sumo deadlift, back squat,...
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Blaze Of Glory

March 15, 2015, , , , , 0
Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here Our new 7 week programming cycle begins Monday! The first week is off program to mix in some different movements and testing to the strength program. Movements for the full cycle include: power clean, push jerk, sumo deadlift, back squat,...
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CFD Bracket Challenge

March 15, 2015, 0
MARCH MADNESS IS HERE! Nothing like a friendly bracket challenge among your fellow athletes, right? Let’s make it interesting!  Winning Bracket wins a FREE MONTH at CFD!  You can apply this month to your own membership or give it to a friend! Set up your free account now and enter your brackets! Click here to setup...
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Ain’t Worth It

March 14, 2015, , , , 0
Need help with Handstands and Handstand Pushups?  Check out our Handstand Session THIS MORNING at 9am! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: With a partner: 20 Burpee Box Jumps (20/24) 20 T2B 20 squat cleans (ahap) Run 800 M 20 squat cleans 20 T2B...
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Escapade

March 13, 2015, , , , , 0
Olympic Weightlifting Class today at 11am!  Snatch Balance, Snatch, Clean, and Back Squats on tap today! Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! WOD  Strength: Bench Press warmup with building sets of 5-3-2-2-1 reps up to the working weight 1-1-1 @ 95% 1RM Metcon: AMRAP in...
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CF Open 15.3

March 12, 2015, 0
Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! Registration is OPEN for the CFD Pullup Challenge on April 4th!  Divisions for just about ALL skill levels!   WOD Warmup: Prep for 15.3 Double under and muscle up practice Metcon: Open 15.3 AMRAP in 14 minutes (RX): 7...
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Nothing Compare 2 U

March 11, 2015, , , , , 0
Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! Registration is OPEN for the CFD Pullup Challenge on April 4th!  Divisions for just about ALL skill levels!   WOD Strength: Power Snatch 8-10 reps building up to your working weight 1-1-1 @ 90% 1RM These shouldn’t be max...
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Step By Step

March 10, 2015, , , , , 0
WOD 5 Rounds – 25 KB Swings, 20 situps, 10 HR push ups Strength: Back Squat warmup with sets of 5-3-2-2-1 building up to your working weight 4-4-4-4 @ 80% 1RM Give plenty of rest time between work sets (as much as 5 minutes) Metcon: 5 Rounds 25 KB Swings (52/35) 20 situps 10 hand relase push...
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