Come cheer on your fellow CFDers this Saturday from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Overhead Squat mobility Snatch drills Strength: Snatch 1-1-1-1-1 @ 90% 1RM Metcon: 4 Rounds: 10 Pushups 30 Double Unders Time cap of 10 minutesRead More
Join us for our August Thirsty Thursday TOMORROW NIGHT at 7:30pm at Surf Club! WOD Skills: Kipping/Kipping pullups Strength: Back Squat 6-6-6-6 @ 75% 1RM Metcon: 18-15-12-9-6-3: Power Clean (135/95) Pullups Time cap of 18 minutesRead More
Join us for our August Thirsty Thursday this Thursday evening at 7:30pm at Surf Club! WOD Skills: Hip Mobility Strength: Deadlift 10-10-10-10 @ 60% 1RM Metcon: AMRAP in 8 Minutes: 1, 2, 3, etc Reps of each Box Jumps (30/24) KB Swings (70/52)Read More
WOD Skills: Jumping Drills Strength: Hang Snatch/Snatch 2-2-2-2 @ 85% 1RM Perform 1 rep of each for each set of 2 with no rest in between, just a reset Metcon: 3 Rounds 21 Calorie Row 15 90 degree Box Jumps (use comfortable height) 9 Power Snatches (115/80)Read More
WOD Skills: KB high pull and snatch drills Strength: Back Squat 10-10-10-10 @ 60% 1RM Rest 2-3 minutes between sets Metcon; 21-15-9 Kettlebell Snatch (70/52) – total reps, not each hand Double Tap Burpees (see 36 second mark of video above)Read More
WOD Skills: Kipping drills Deadlift mobility Strength: Deadlift Test 1RM Metcon: 21-15-9 Clean and Jerk (135/95) Toes to Bar Time cap of 12 minutesRead 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
Mark your calendars for our CF Games Viewing Party THIS Sunday starting at 5pm! WOD Skill: Handstand Drills Strength: Press 2-2-2-2 @ 95% 1RM Metcon: For Time: 50 Toes To Bar 50 front rack lunges (155/105) 50 foot handstand walk (sub 50 handstand kickups) 50 ring dips Time cap of 15 minutes Bootcamp Workout: Bodyweight DayRead More
Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Handstand Pushup scaling and practice Strength: Deadlift 2-2-2-2 @ 95% 1RM Metcon: For Time: 2-4-6-8-10-12-14-16-18-20 (evens) Jumping Air Squats (with 90 degree turn each rep) 10-9-8-7-6-5-4-3-2-1 Handstand Pushups Read More
