Strength: Deadlift Every 3:00 x 4 sets 5 Deadlifts @ 70-80% Accessory Pull: Inside 20 Minutes Complete 3-4 sets of each, circuit style 10 ea/arm DB or KB Rows (AHAP) 10 Barbell Romanian DL (3 count lower each rep) 15-20 Banded PVC Straight Arm Pushdown *Rest :30 b/w moves Rest :90 b/w setsRead More

WOD 1: Alternating 6′ EMOM1. 8 Broad Jumps2. 8 MB SlamsWOD 2: 4 Rounds30” on/30” off:1. KB Swings2. Mountain Climbers3. MB Side SlamsRead More

WOD 1:Bike 1’ Test – Max Calories 5’ Rest WOD 2: For time – 20′ Cap3 Rounds:15 DB S2OH (30/20lb)100 Single-Unders3 Rounds:15 DB Cleans20 (10/10) Lunges3 Rounds:15 DB Burpee Deadlift20 Alt. SL V-upsRead More

Strength: Push Press Every 2:00 x 6 sets: 4 Push Press, increasing weight each set *From the Floor Conditioning: EMOTM x 10 Mins 3 Hang Power Cleans 3 Push Press 3 Burpees *Barbell Weight is 70% of your heaviest set of 4Read More

WOD 1:4 min. Alternating Tabata:High KneesButt Kickers**DIRECTLY INTO**10 min. AMRAP:8 DB Box Step Overs5 Heavy Sandbag OTS:45 PlankWOD 2: 3 x 10 EachHammer CurlsFrench PressBent Over Lateral RaiseRead More

Conditioning: 12 Min AMRAP 20 Wallballs 10 DB Hang Clean and Jerks (5/5) 40 Double Unders Comp: 30/20, 70/50 Fitness: 20/14, 50/35 GPP: 14/10, 35/25, 40 Plate Jumps Health: 10/6, 25/15, Plate Jumps Core Finisher: 100 alt Medball Russian Twists 20 Parallette Shoot Throughs *Scale Shoot Throughs to Front Shoot only or 3 x :10-:20...Read More

WOD 1: 12′ EMOM1. 200/150m Row2. 15 Medball Squat and Toss (20/14)3. 20 Sit-UpsRest 3 min.WOD 2: 12′ EMOM1. 200/150m Row2. 10-15 Burpees3. 20e BicyclesRead More

Strength: Strict Chinups 12-10-8-8 *Sets are every 2:00 *Scale by adding 1 Band or using inverted barbell rows in the rig (rows have a 22X2 Tempo) Conditioning: Bike Sprints Teams of 3: For Time (20 Min Cap) 4 sets each 20/15 Cals *1 Person works while the others rest/recover *Go hard on each interval… not...Read More

Congratulations to our January CFD Kool Aid Clubbers!  This month, we celebrate Caroline Dwyer as our Kool-Aid champion with 36 check-ins! Our athletes checked in for 3,610 classes last month! Dwyer, CarolineBrenner, SethPflum, SamanthaBouchal, Samjames, emilyBram, CurtisMangano, DinoHayslip, SarahShurgin, AmandaCoffey, JustinGraves, ErinWeinstein, DaniellaRamirez, LuisAlonso, ErikaTimmons, ZacharyLeypoldt, StevenArmstrong, MicheleLuna, GabrielLanghans, EricGoldberg, JaimeCohen, AlanMead, KirstenChen, EmilyLoitsch, GavinUlak,...Read More

WOD 1: 10′ AMRAP15 KB SDLHP10e Lateral KB Hops15 V-ups10 Box Jumps**Directly into 400m Run after AMRAPRest 3 min.WOD 2: 10′ AMRAP15 Plate Thrusters10 Plate Straight Leg sit up15 Plate Bridge Press10e Plate Russian Twists**Directly into 400m Run after AMRAPRead More