Holiday Week Schedule New Year’s Eve Day – last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 10-9-8-7-6-5-4-3-2-1...Read More
WOD Skill/Strength: Take 20 minutes to make up a missed strength/skill from the past week or work on something else heavy. Metcon: In Teams of 2, complete 2 rounds: 2:00 Air Squats 2:00 Deadlifts (185/135) 2:00 Hand Release Pushups 2:00 Toes to Bar One athlete holds a Static Hold while other accumulates repsRead More
Holiday Week Schedule Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Bench Press 5-5-5-3-3-3 As heavy as possible Metcon: Alternating EMOM for 12 minutes Even: 12 6″ Target Burpees Odd: 15 Wall Balls (20/14)Read More
Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD “12 Days of Christmas” 1 – Burpee Pullup 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps...Read More
Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Deadlift 5-5-5-3-3-3 As heavy as possible Metcon: EMOM for 12 minutes 5 Pullups 10 Hand release pushups 15 Air Squats If you fail to...Read More
Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 Metcon: 3 Rounds 21 Situps 15 Push Press (135/95) 9 Burpees Time cap of 12 minutesRead More
CFD Holiday Party is TOMORROW NIGHT, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Strength: Press 3-3-3-1-1-1 As heavy as possible up to a 1RM Metcon: For Time: 15 Power Snatches (115/75) 30 Lateral Bar Jumps 9 TTB 12 Power Snatches...Read More
CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Strength: Hang Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 21-15-9 Muscle ups (1:1 Pullups/Ring Dips) 400m RunRead More
CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill: 3 x 10 sec. Hollow holds on floor (to reinforce “hollow body” position) Then, 4 rounds: 20 second Handstand holds Scale down by walking feet into...Read More
