CFD Intramurals registration is OPEN! Team recruiting is underway! Read here WOD Strength: Turkish Get Ups 10 each side as heavy as possible Metcon: 3 Rounds: 9 Power Snatch (135/95) 15 Box Jumps (24/20) 21 SitupsRead More
WOD Strength: Turkish Get Ups Work up to 5 as heavy as possible on each side Metcon: AMRAP in 20: 10 chest-to-bar pull-ups 10 handstand push-ups 20 Abmat SitupsRead More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: For Time w/Partner: 50 Kettlebell Swings (53/35) 50 Box Jumps (24/20) 1,000m Run 40 Kettlebell Swings 40 Box Jumps 800m Run 30 Kettlebell Swings 30 Box Jumps 600m Run 20 Kettlebell Swings 20 Box Jumps 400m Run 10...Read More
Our new 7 week programming cycle started Monday! Here’s the template WOD Strength: Turkish Get Ups 5 reps per side as heavy as possible Metcon: 5 rounds for time: 5 hang clean (135/95) 8 T2BRead More
Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! Register here to test your pullups! WOD Strength: Hang Snatch Metcon: Run 800m 21 KB Snatch – right (52/35) 21 KB Snatch – left Run 400m 15 KB Snatch – right 15 KB Snatch – left Run 200m 9...Read More
The Pullup Challenge is coming in less than two weeks! Did you register yet? Divisions for everyone and BBQ to follow! WOD Strength: Sumo Deadlift Warmup with increasing loads, but don’t get fatigued Test 1RM Metcon: 21-15-9 Kettlebell Swings (70/52) Wall Balls (20/14) Run 400m after each round Time cap of 12 minutesRead More
Don’t forget! Olympic Weightlifting Class TODAY at 11am (w/ Dave) and Sunday morning Pullup/Muscle Up session at 9am! WOD Strength: Hang Snatch warmup with increasing loads up to the work weight work from 1st or 2nd position for all reps, but keep it consistent 1-1-1 @ 95% 1RM Metcon: Run 800m 25 KB Swings (62/44) Run...Read More
Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here Our new 7 week programming cycle begins Monday! The first week is off program to mix in some different movements and testing to the strength program. Movements for the full cycle include: power clean, push jerk, sumo deadlift, back squat,...Read More
WOD 5 Rounds – 25 KB Swings, 20 situps, 10 HR push ups Strength: Back Squat warmup with sets of 5-3-2-2-1 building up to your working weight 4-4-4-4 @ 80% 1RM Give plenty of rest time between work sets (as much as 5 minutes) Metcon: 5 Rounds 25 KB Swings (52/35) 20 situps 10 hand relase push...Read More
