Great job to everyone who competed in the Strength & Conditioning Total this weekend!  Shout out to the Champs, Phil and Krista! WOD Skills: Strength: Snatch Push Press 2-2-2-2-2-2 As heavy as possible.  Take the bar from the rack. Metcon: 5 rounds for time: 5 Full cleans (185/135) 20 American KB Swings (52/35) Time cap...Read More

Strength & Conditioning Total is TOMORROW!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD Skills: tumbling or agility drills Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 Complete with as much weight as possible Metcon: 10 Minutes Max Reps Ground to Overhead (135/95)  Read More

Strength & Conditioning Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD  Strength: Snatch Balance w/no feet (watch the video!) 2-2-2-2-2-2 Complete with as much weight as possible.  Note that the feet DO NOT move! Metcon: 21-15-9 For Time: Toes to Bar Box Jump (30/24)Read More

We’re having a Protein Pancake Breakfast on Sunday during the WODs!  Join us! WOD Skills: Crawling drills Strength: Clean 3-3-3-1-1-1 first set around 80% and work up to 1RM for the day Metcon: 3 Rounds: 50 Double Unders 25 Toes to Bar 5 Snatch – full squat (135/95) Time cap of 15 minutesRead More

We’re having a Protein Pancake Breakfast on Sunday during the WODs!  Join us! WOD Skills: Handstand practice Strength: Snatch Pull/Hang Power Snatch 2-2-2-2-2-2 as heavy as possible each set of 2 is 1 rep of each movement Metcon: 21 – 15 – 9 Power Clean (135/95) Front Rack Lunge – stay in place, alternating steps Push...Read More

WOD Skills: Strength: Clean Deadlift (with pauses – see video) 2-2-2-2-2-2 As heavy as possible Metcon: 3 Rounds: Run 400m 21 180 degree BurpeesRead More

WOD Skills: Toes to Bar  Toes to Rings Strength: Snatch Balance 2-2-2-2-2-2 as heavy as possible Metcon: 4 Rounds 15 Burpees 15 Wall Balls (30/20)Read More

WOD Skills: Snatch and Clean drills Strength: Clean 3-3-3-1-1-1 work up to 85% 1RM by the last set Metcon: AMRAP in 10 minutes 3 Full Snatch (135/95) 30′ Burpee Broad JumpRead More

WOD Skills: Kipping Pullups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible (1 rep of each makes up the 2 reps) Metcon: AMRAP in 5 minutes (Ascending Ladder, 1, 2, 3 etc) Thrusters/Pullups Rest 3 Minutes RepeatRead More

Come cheer on your fellow CFDers this Saturday from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Overhead Squat mobility  Snatch drills Strength: Snatch 1-1-1-1-1 @ 90% 1RM Metcon: 4 Rounds: 10 Pushups 30 Double Unders Time cap of 10 minutesRead More