Takin It Next Semester
Great job to everyone who competed in the Strength & Conditioning Total this weekend! Shout out to the Champs, Phil and Krista! WOD Skills: Strength:... Read More
I Coulda Cheated
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... Read More
Get Up and Find the Broom
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!)... Read More
Totally Redeem Yourself
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... Read More
Another Shrimp On The Barbie
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... Read More
Put Out The Vibe
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 Burpees
This Party Really Died
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)
Only Gone Four Inches
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... Read More
7 Year Itch
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... Read More
Ride The Ronnie Miller Express
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... Read More