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Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call

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Siteplicity

Kari Roberts

March 10, 2015, 0
Kari Roberts Hometown: Frankfort, Kentucky Age: 35 Occupation: Nurse Practitioner When did you first start Strength & Conditioningting?: Bootcamp in January 2013, WOD in August 2014 What is your favorite movement? Favorite workout? Pullups. My favorite work out is “Murph”. What is your least favorite movement? Least favorite workout? Front squats kill me, I don’t...
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Black Velvet

March 9, 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: Deadlift Warmup with building loads of 5-3-2-1 reps 6-6-6 reps at 75% 1RM If you’re feeling good, go...
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Opposites Attract

March 8, 2015, , , , 0
Registration is OPEN for the CFD Pullup Challenge on April 4th!  Divisions for just about ALL skill levels!   WOD Strength: Push Press – 1RM Warmup with building sets of 5-3-3-2-1 reps increasing load Test for 1RM Metcon: EMOM 10 minutes 1 Power Clean 1 Front Squat 1 Jerk (any style) Use 75% 1RM of...
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Batdance

March 7, 2015, , , , 0
Pullup/Muscle Up Class returns THIS morning at 9am!   WOD Strength: Take 20 minutes to make up a missed strength segment from the past week Metcon: 15-12-9 reps for time of: Thrusters (95/65) Pullups Rest 5 minutes 12-9-6 reps for time of: Thrusters (95/65) Pullups Rest 5 minutes 9-6-3 reps for time of: Thrusters (95/65) Pullups
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CFD Pullup Challenge

March 7, 2015, 0
Join us on Saturday, May 2nd from 9am-11am to compete for the title of CFD Pullup Champion!  And stick around after for some SMOKED MEAT and BBQ! There will be a Men’s and Women’s Division with three categories:  Open, Blue Band (1″), Red Band (1/2″).  This means that EVERYONE, or just about everyone, can play!  ...
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Another Day In Paradise

March 6, 2015, , , , , 0
Pullup/Muscle Up Class returns TOMORROW morning at 9am too! WOD Strength: Hang Clean 8-10 reps building up to work weight 1-1-1 @ 95% 1RM Metcon: 5 Rounds 20 Ball Slams (30/20) 25 Abmat Situps 75 feet Bear Crawls  
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Open WOD 15.2

March 5, 2015, , 0
Check out our new Competition Class starting this TONIGHT at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am!  Pullup/Muscle Up Class returns Sunday morning at 9am too! WOD Open 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar...
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Rescuing Animals In March

March 5, 20150
We’re helping abandoned and homeless animals in March! Check in on Facebook to CFD every time you visit for your WOD, Bootcamp, or Barbell Club workout in March.   Every check in will help provide the necessary resources to save animals from kill shelters through our partners at Sweat Angels!  
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Blame It On The Rain

March 4, 2015, , , 0
Check out our new Competition Class starting this Friday night at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am! WOD Strength: Bench Press Warmup with a sets of 5-3-2-1 building up to work sets load 3-3-3-3-3 @ 85% 1RM Metcon: For Time: 20 Burpees 10 Dumbbell Squats (pick...
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When I See You Smile

March 3, 2015, , 0
Check out our new Competition Class starting this Friday night at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am! WOD Strength: Power Snatch 8-10 single reps to warmup to work weight 1-1-1-1 @ 85% This weight should be doable (ie, no missing), but work. Metcon: “Goat WOD” 6...
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