Muscle Up practice session this morning from 9-10am with Dave! If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen! No pullups? Come anyway, and we’ll work on those too! WOD Strength: Take 20 minutes to make up a missed strength segment from the past...Read More
The Open starts TOMORROW! You can still register! WOD Strength: Hang Clean 8-10 reps gradually increasing load 1-1-1 @ 90% 1RM Metcon: On a 2 minute clock perform: 20 KB Swings (24/16) Max Wall Balls in remaining time Rest 2 minutes 4 sets total Score is number of Wall Balls completedRead More
Have you registered for The Open yet? Starts February 26th! WOD Strength: Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: 3 Rounds for time of: 15 Ring Dips 25 Walking KB Lunges (52/35) Run 400m Time cap of 15 minutesRead More
Nutrition Seminar and Challenge kick off TOMORROW at noon! Just show up to hear Dr. Peters and Coach Lindsay! WOD Skill: EMOM for 6 minutes: 5 2-hand Russian Swings 4 Double KB Clean 3 KB Thruster Use a load you can handle Metcon: Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes...Read More
Nutrition Challenge kicks off on January 24th at noon with a seminar from Dr. Stew and Coach Lindsay! WOD Strength/Skill: Take 20 minutes to make up a missed skill/strength segment from the past week OR work on your Rope Climbs. Metcon: Partner WOD In teams of 2: Each partner will perform 10 rounds (2 minutes...Read More
Our latest 8 week programming cycle started this week. Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Skill: EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can...Read More
WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: “Helen” 3 Rounds Run 400m 21 KB Swings (52/35) 12 PullupsRead More
Some changes to our programming beginning this week. Read here. And here’s the link to the full template through the first week of January. WOD Skills: KB Snatch Practice EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can handle Metcon 1: AMRAP...Read More
You may not have noticed, or realized, but our last 7 week training cycle ending over the Thanksgiving Weekend. That means that this week is a bit of a weightlifting “deload”. Although with large group programming, we are never really able to do a true deload. Everyone at CFD is on a different training schedule....Read More
WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM Metcon: 7 rounds: 10 Power Clean (95/65) 10 Kettlebell Swings (70/52) 100m Run Rest 1 minute between roundsRead More
