Holiday Week Schedule New Year’s Eve Day  – last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 10-9-8-7-6-5-4-3-2-1...Read More

Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 Metcon: 3 Rounds 21 Situps 15 Push Press (135/95) 9 Burpees Time cap of 12 minutesRead More

CFD Holiday Party is TOMORROW NIGHT, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD Strength: Press 3-3-3-1-1-1 As heavy as possible up to a 1RM Metcon: For Time: 15 Power Snatches (115/75) 30 Lateral Bar Jumps 9 TTB 12 Power Snatches...Read More

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD  Strength: Back Squat 3-3-3-1-1-1  As heavy as possible Metcon: For Time: 42-30-18 Wall Balls (20/14) 21-15-9 Power Cleans (135/95)Read More

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD Skill: EMOM for 8 minutes: 2 Snatch Balance Use 30% Snatch 1RM Metcon: Inverse Tabata – 4 minutes (8 rounds) of each Press (155/105) Front Squat (245/165)...Read More

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD Strength: Hang Power Clean 3-3-3-1-1-1  As heavy as possible Metcon: For Time: 21-15-9 Muscle ups (1:1 Pullups/Ring Dips) 400m RunRead 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: Complete 4 Rounds 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Snatch Start with 50% 1RM and work up as heavy as possible Metcon: 3 rounds...Read 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

Some changes to our programming beginning today.  Read here WOD  Strength: Hang Power Clean 3-3-3-1-1-1  As heavy as possible Metcon: 2 rounds for time: 10 Front Squats (205/155) 10 Burpee Muscle-Ups (burpee chest to bar pullups)Read More

Congratulations to yesterday’s Strength & Conditioning Total Pound for Pound Champions, Bill McClanahan and Amanda Utevsky! WOD Skill: Power Snatch Drills 1 rep from 1st position 1 rep from 2nd position 1 rep from 3rd position 6 rounds total Add weight each round and get as heavy as possible Metcon: In Teams of 2 (alternating partners)...Read More