CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Details here WOD for Friday 050313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: 1 minute Single Unders 30 seconds Right Leg...Read More

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Details here WOD for Thursday 050213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups...Read More

WOD for Wednesday 050113 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Complete 3 Rounds (not timed) 1 Hang Power Snatch 1 Hang Snatch 1 Power Snatch 1 Snatch Use 40% 1RM for all Strength: Back Squat...Read More

WOD for Tuesday 043013 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)...Read More

WOD for Monday 042913 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Dips 3 sets @ 60% of max reps (ie, if your max set is 10 reps, you’ll...Read More

WOD for Sunday 042813 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: In teams of two, trade off...Read More

WOD for Thursday 042513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute of Single Unders 5 minutes of Double Unders (30 seconds on, 30 seconds off) Strength: Snatch 3 singles @70% 3 singles @75% 2...Read More

CFD In House Weightlifting Meet Mark your calendars for Saturday, June 15th!  Details coming soon! WOD for Wednesday 042413 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadhang Pullups...Read More

CFD In House Weightlifting Meet Mark your calendars for Saturday, June 15th!  Details coming soon! WOD for Tuesday 042313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes: Snatch from 1st position Snatch from...Read More

WOD for Sunday 042113 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: 10 Rounds For Time: 5 Chest...Read More