WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or play. Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) – don’t drop empty bars! 30 PullupsRead More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on an Open needed skill. Metcon: Open WOD 14.1 AMRAP in 10 minutes: 30 double-unders 75-lb. power snatches, 15 repsRead More

Merry Christmas!  WOD today is at 12pm with Coach Lori! WOD “The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadlift (225/155) Ring Dips Wall Ball (20/12)Read More

Merry Christmas Eve! CFD’s 12 Days of Xmas WOD Perform like the song.  1 burpee pullup, 2 deadlifts and 1 burpee pullup, 3 KTE 2 deadlifts and 1 burpee pullup, etc 1 – Burpee Pullup 2- Deadlifts 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Presses 8- Med...Read More

WOD Strength: 1 Sn Pull + 1 Hng Pwr Sn + Snatch 6 sets as heavy as possible Metcon: “Nancy” 5 Rounds: Run 400m 15 OHS (95/65)Read More

WOD  Strength: Hang Clean  3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: “Stephen” 42-30-18 Row for Calories Wall Ball (20/14)Read More

Great job to everyone who took on the Strength & Conditioning Total yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Becca” 21-15-9 OHS (95/65) Burpee Box Jumps (24/20)Read More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Josh” Run 800m Then 10,9,8,7,6,5,4,3,2,1 Ball slams 1,2,3,4,5,6,7,8,9,10 Burpees Then, Run 800mRead More

Mark your calendars for our CF Games Viewing Party TOMORROW starting at 5pm! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: “Lindsay” 20min AMRAP: 5 toes to bar 10 push ups 15 KB Swings Round # Power Clean (155/115) So 1st round finishes with 1PC, 2nd with...Read More

Last chance to get tickets for the Bulls Game on June 20th!  Reserve them today here! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “The Chief”  5 Rounds – 3 minute AMRAP 1 min rest Between Rounds 3 x Power Clean (135/95) 6 Pushups 9 Air...Read More