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Siteplicity

Kool Aid Club – May 2019

June 3, 20190
Congratulations to our May CFD Kool Aid Clubbers!  Our athletes checked in for 3,695 workouts in May!   Athlete Total Visits Siemieniec, Josh 39 Stefanski, Stephanie 35 Camble, Bryan 34 Timmons, Zachary 33 Swaim, Katarina 31 James, Allison 29 Deeny, Ayumi 28 Maxwell, Jessie 27 Ulak, Albert 27 Shurgin, Amanda 26 Solomon, Rachel 25 Cobbaert,...
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“Great place to workout! If you’re like me and need group motivation then this is your place! Whether you are just starting your fitness journey or need to up the ante, CFD is the place to be!“ -Audrey F.
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“This is an amazing place. I love the workouts and the staff.“ -Rachel S.
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“Very nice people. I was a little intimidated at first because it was the first time I had ever been in a Gym but the people there were very inviting and nice. Would recommend.“ -Will V.
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WOD for 060319

June 3, 20190
Skill: Bracing for Deadlift Strength: Deadlift 65% x 5 75% x 5 85% x Max Reps! (5+ goal) Metcon: 3 Rounds (2 min rest between rds) 2 minutes to complete.. 30 DB Deadlifts Immediately into; 2 minutes to complete.. 30/24 Cal Row Immediately into; 2 minute AMRAP Max DB Box Step Overs  REST 2 Mins...
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WOD for 060119

May 31, 20190
Saturday June 1st… With a Partner! 12 min AMRAP 8 Thrusters 6 Rope Climbs 11 Box Jumps -Partners alt 400M Run- Pick up where other partner left off L1: 155/105, 6 Rope climbs, 24″/20″ L2: 135/85, 4 Rope Climbs, 24″”/20″ L3: 95/65, 4 Rope climbs or 6 pull from ground, 20″/17″ L4: DB Thrusters, 4...
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WOD for 053019

May 30, 20190
Skill: T2B Strength: SSPT Week 7 Conditioning: 5 Minute Ladder.. Strart at 2 each and increase both by 2 reps each round T2B Sandbag over the Shoulder (Rest 2 min) Work back down the ladder for Time…(7 Min Cap) L1: T2B, 150/100 L2: T2B, 120/75 L3: K2E, 75/50 L4: Abmat Sit ups, 40/25
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WOD for 053019

May 29, 20190
Skill: Bracing for front squat Strength: Front SquatTake 20 minutes to find 1RM Front Squat Metcon: For Time (15 min cap)400m Run3 Front Squats300m Run6 Front Squats200m Run9 Front Squats100m Run12 Front Squats L1: 255/175, 225/155, 205/145. 185/135L2: 225/155, 205/145, 185/135, 155/105L3: 165/115, 155/105, 135/95, 115/85L4: DB Squats (Open Style)
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WOD for 052919

May 28, 20190
Skill: Push Press Strength: Push Press 2×5 @ 65% 2×3 @ 75% 1×2 @ 80+% 12 Min AMRAP Ladder… 12 DL  6 Bar Over Burpees 3…6…9..12…15 HSPU *HSPU increase by 3 reps each round L1: 135/95, Strict HSPU, Must Make it through the round of 15… L2: 135/95, Kipping HSPU L3: 95/65, Pike Pushups or...
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WOD for 052819

May 27, 20190
Skill: Clean Pulls/Power Clean  Strength: 12 Min EMOM(1) Clean Pull + (1) Power Clean*increase weight every other minute Metcon: Against 15-mins..For Time! 60 Double Unders 50 Cal. Row 40 Ab-mat Sit-ups 30 RKBS 20 Power Cleans L1: 165/115, Unbroken DUs, 70/52, L2: 135/95, DUs, 52/35L3: 95/65, 1/2 Att. (+) 1/2 Singles, 35/25L4: DB Cleans, Singles, 25/20,
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