Goal Setting and Programming Seminar on Saturday! Click here WOD for Monday 021113 –  Click Here For Today’s Schedule Clean Pulls – 100%                      2-2-2-2-2          Clean – 80%                         8×1 –Rest– In 5 minutes, perform as many reps as possible: KB Snatch (52/35) Post Clean Loads and KB Snatches Completed to Comments For the strength segment, first...Read More

There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars! These are all FREE!  Click here WOD for Friday 020813 – Click Here For Today’s Schedule Overhead Squat                        2-2-2-2-2 –Rest– AMRAP in 12 minutes: 7 Power Snatch (95/65) 14 Overhead Squats 21 Toes To Bar Post Overhead Squat Loads and Workout Rounds...Read More

Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Monday 020413 – Click Here For Today’s Schedule Parallette Shoot Throughs                         50-75 Strict Reps –Rest– 5 Rounds For Time: 4 Power Cleans (185/105) 8 Handstand Pushups Run 200m Post Workout Time to Comments For the strength segment, perform between 50 and 75 strict...Read More

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Less than 10 spots left!  More info here WOD for Sunday 020313 – Click Here For Today’s Schedule Push Press                         3-3-3-3-3 –Rest– 3 Rounds: Row 500m 15 Overhead Squat (115/75) Rest 2 minutes between rounds Post Push Press Loads and Workout Time...Read More

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Space is limited!  More info here WOD for Friday 020113 – Click Here For Today’s Schedule Ring Inversions, Skin the Cats 20-40 Strict Progressions from one movement to the other –Rest– 3 Rounds For Time: 10 Clean & Jerks (135/95) Run 400m...Read More

Registration for the 2013 Strength & Conditioning Open begins on Wednesday! All CFD athletes who register and complete all 5 Open Workouts will receive a $20 credit on their April membership! What does this mean?  You have NO excuse not to participate!  It won’t cost you a dime! WOD for Monday 012813 – Click Here...Read More

*NO ENDURANCE WORKOUT TONIGHT!*   TOMORROW! 10am-12pm FREE Goal Setting and Programming for Strength & Conditioning Veterans Workshop WOD for Friday 012513 – Click Here For Today’s Schedule Back Squat 3-3-3-3-3 –Rest– 3 Rounds For Time: 9 Suitcase Deadlift Right hand (185/135) 21 Lateral Jumps over the bar 9 Suitcase Deadlifts Left hand 21 Lateral Jumps...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!  Spots are filling up! WOD for Monday 012113 – Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– Complete 4 Rounds: 1 Minute Max Reps KB Snatch – right (52/35) 1 Minute Max Reps KB Snatch – left 1 Minute of L-Sit Isometric...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!  Spots are filling up! WOD for Sunday 012013 – Click Here For Today’s Schedule For time: 15 Power Cleans (135/95) 30 Pushups 45 Air Squats Run 1 mile 10 Power Cleans 20 Pushups 30 Air Squats Run 800m 5 Power Cleans 10 Pushups...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!  Spots are filling up! WOD for Friday 011813 – Click Here For Today’s Schedule Jerk – 90%                1-1-1-1-1       –Rest– For time: 75 KB Snatches (52/35) 50 Toes to Bar *Can be broken into any combination of reps or sets Post Jerk...Read More