MondayDeadlift 3-2-1 (find heavy triple for day, add 5% for 2, add 5% for 1Front Foot eleveate reverse lunge, 4 x 8-10/leg (goblet)Banded Russian KB Swing, 4 x 8-12Glute Ham Raise negative, 3 x 5 as slow APTabata V-ups (sub tuck-ups), 4 minutes, 20 on 10 off TuesdayStrict Press 3-2-1(find heavy triple for day, add...Read More

MondayClose Grip Bench Press 4 x 8 BuildingSeated DB Press 3 x 12Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1)Russian Twists 3 x 15 (L+R=1) TuesdaySumo Deadlift 4 x 8, buildingDB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box...Read More

Workout 1:18 Min AMRAPPartner 1: 30 Goblet squats Partner 2: AMRAP Box jumpsSwitch Rest 1 minPartner 1: 30 push-upsPartner 2: AMRAP Strict pressSwitchRest 1 minPartner 1: 30 DB Clean and JerksPartner 2: AMRAP alternating V-upsSwitchRest 1 minPartner 1: 30 DB SnatchPartner 2: AMRAP BicyclesSwitchRead More

Workout 1: 14 mins4 min AMRAP10 DB Squats10 Burpees over DB 30 Jumping Jacks-1 min REST-4 min AMRAP10 DB seated strict press 20 Sit-ups30 Mountain Climbers-1 min REST-4 min AMRAP15 Kettlebell Swings10 V-ups10 Push-ups Workout 2: EMOTM x 6Min 1: 10 SDHP + 10 hollow rocks Min 2: 10 Alternating DB single arm clean and...Read More

Strength: Back Squat: Every 3 Mins x 2 sets 10 reps W/ 2211 Tempo @ 50% Super Set: Every 4 Mins x 2 Sets (8 Mins) 20 alt. KB Front Rack Reverse Lunge 25-30 Calf Raises elevated on 45lb Plate (both legs same time) Conditioning: Every 2 Mins x 6 Rounds 10 KB SDLHP 10...Read More

Teams of 2… Thruster/Rope Climb Against 12 Mins…for time! 10 Thrusters (155/105) 20 Thrusters (135/95) 30 Thrusters (115/80) *Workout ends on Rope Climbs (15 Total Rope Climbs) *Before you can change weights your team must complete 5 Rope climbs… these rope climbs can be completed at any time by either partner Comp: 175/120, 155/105, 135/95,...Read More

Congratulations to our December CFD Kool Aid Clubbers!  This month, we celebrate Samantha Pflum and Amanda Shurgin as our Kool-Aid champions with 24 check-ins! Our athletes checked in for 1,186 classes last month! AthleteTotal VisitsPflum, Samantha24Shurgin, Amanda24Graves, Erin23Cobbaert, Marjan23Coffey, Justin22Mangano, Dino21Williams, Ron21Ulak, Albert21Monsein, Ryan20Cid del Prado, Rebekah20Stanaland, Adam19Ramirez, Luis18Luna, Gabriel18Cid del Prado, Paul17LaBarre, David17Cohen, Alan17Brenner,...Read More

Strength: Overhead EMOTM x 5 Mins :20 HS Hold *Can be facing away or towards the wall… *Sub Ring Plank Hold Rest 3:00 EMOTM x 5 Mins 7 Seated DB Shoulder Press AHAP Conditioning: Teams of 3… Within 20 Minutes… 180 Wallballs With Remaining Time: Establish a 1RM Bench Press for each teammate Comp: 30/20...Read More

Core Conditioning: 3 Rounds Through ( 6 Mins) 10-15 sec Hollow Hold 10-15 V ups 10-15 Sec Arch Hold 10-15 Arch Ups rest :60 secs between rounds Conditioning: On a 15 minute running clock….. A)Every 90 secs x 5 Sets (7:30) 10 Toes 2 Bar AMRAP Barbell Complex* *1 Rep of Complex = 1 Deadlift...Read More

New Years Workout: Teams of 3: 1 Works/2 rests 15 min. to finish…Teams of 3: 1 Works/2 rests 750m Row (250m intervals) 75 Push Press 75/55 750m Row (250m intervals) 75 Front Rack Lunges 95/65 750 M Row (250m intervals) 75 Shoulder 2 Overhead (115/75) 750 M Row L1: Same weights but 100 reps of...Read More