CFD HALLOWEEN PARTY is TONIGHT at 7pm! RSVP here Wanna help with decorations?  Be here at noon for about an hour! WOD for Saturday 102712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– “Grace” For Time: 30 Clean and Jerks (135/95) Post Workout Time to Comments...Read More

CFD HALLOWEEN PARTY is TOMORROW at 7pm! RSVP here WOD for Thursday 102612 – Click Here For Today’s Schedule Overhead Squat 2-2-2-2-2 Hang Snatch – 75% 8×1 –Rest– For Time: Run 400m 30 KB Snatch – right (52/35) 30 KB Snatch – left Run 400m Post Overhead Squat and Hang Snatch Loads and Workout Time...Read More

CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here If you can help with putting up the decorations on Saturday afternoon please email [email protected] WOD for Tuesday 102312 – Click Here For Today’s Schedule Banded Deadlifts – 50% 1RM bar weight + 30% 1RM band tension 12 sets of 2 reps –Rest– 7 Rounds...Read More

CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here WOD for Monday 102212 – Click Here For Today’s Schedule Clean and Jerk Establish 1RM –Rest– AMRAP in 15 minutes: 10 Overhead Reverse Alternating Lunge (45/35) 15 Situps 20 Double Unders Post Clean and Jerk Loads and Workout Rounds to Comments For the Clean &...Read More

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT!  Register here WOD for Thursday 101812 – Click Here For Today’s Schedule Snatch Pulls – 100%                      2-2-2-2-2          Snatch – 80%                     10×1 –Rest– 10 Rounds For Time: 3 Power Snatches (70% 1RM) 3 Burpees Post Snatch Loads and Workout Time to Comments For the strength...Read More

FREE Gymnastics Workshop with Coach Allison next Saturday! TWO SPOTS LEFT!  Register here WOD for Sunday 101412 – Click Here For Today’s Schedule In teams of two, complete as many Squat Cleans as possible in 20 minutes. Partner A performs either 3 Muscle Ups or 10 Ring Dips, while Partner B performs as many Squat...Read More

This is the rough design for our new hoodies! TODAY is the LAST DAY to reserve yours on the sign up sheet at the gym. There are four different styles and many different colors available. WOD for Friday 101212 – Click Here For Today’s Schedule Jerk – 90% 1RM     1-1-1-1-1 –Rest– AMRAP in 10...Read More

This is the rough design for our new hoodies!  You can reserve yours before FRIDAY on the sign up sheet at the gym.  There are four different styles and many different colors available. WOD for Wednesday 101012 – Click Here For Today’s Schedule Snatch Balance           2-2-2-2-2 Hang Snatch – 75% 1RM      8×1 –Rest– In...Read More

This is the rough design for our new hoodies!  You can reserve yours before October 12th on the sign up sheet at the gym.  There are three different styles and many different colors available. WOD for Sunday 100712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest–...Read More

This is the rough design for our new hoodies!  You can reserve yours before October 12th on the sign up sheet at the gym.  There are three different styles and many different colors available. WOD for Thursday 100412 – Click Here For Today’s Schedule Hang Clean – 85% 1RM        2-2-2-2-2                    Clean & Jerk –...Read More