CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Back Squat Test 1RM Metcon: 15-12-9 reps for time: Thrusters (135/95) Weighted Pullups (45/25) Time cap of 12 minutesRead More

WOD Strength: Deficit Deadlift 1-1-1 @ 95% 1RM Metcon: 7 rounds of: 11 body-weight deadlifts 100-meter sprint Walk/jog back for next round Each should be all out effort. Total WOD is not timedRead More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 4 200 Deadlifts (185/125) 150 Back Squats 125 Bench Press 100 CleansRead More

Our very first Ladies WOD & Wine is coming on June 13th!  RSVP on Facebook here WOD Strength: Deficit Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: On The 3 Minute x 4 Rounds 7 Deadlift (225/155) 40 Double Unders Run 200m Time cap of 12 minutesRead More

Our very first Ladies WOD & Wine is coming on June 13th!  RSVP on Facebook here WOD Strength: Front Squat Test 1RM Metcon: 3 Rounds: 200 M Uneven Farmers Carry (62/44 in one hand, 55/40 in the other) 15 Burpee Over the box jumps (24/20) Time cap of 12 minutesRead More

We have a new “Members Only” group on Facebook.  Get on there so you stay in the loop.  Link here CFD is going to the Bulls!  Join us on Saturday, June 20th for our annual outing.  Get your tickets here WOD Strength: Deficit Deadlift 4-4-4-4 @ 80% 1RM Since this is new, take 90% of...Read More

Our new 7 week programming cycle starts today!  Here’s the template WOD: Strength: Overhead Squat 3-3-3-3 as heavy as possible once you are thoroughly warmed up Metcon: AMRAP in 15 minutes of: 7 Push Press (135/95) 10 Overhead Squats 15 sit-upsRead More

Our first Pullup Challenge is this Saturday!  Divisions for every level.  And BBQ to follow!  Come enjoy!  Register here to test your pullups! WOD Strength: Front Squat 60% x 5 70% x 3 80% x 2 90% x 1 1-1-1 @ 95% 1RM Metcon: 3 Rounds for Time 10 Front Squats (185/135) 20 Hand Release Pushups...Read More

WOD Strength: Front Squat warmup with increasing loads without getting fatigued 60% x 5 70% x 3 75% x 2 3-3-3-3-3 @ 85% 1RM Metcon: 100 Double Under Buy-In -immediately into- 2 Rounds for Time 5 Muscle Ups 10 Front Squats (155/105) 15 Handstand Push-Ups 20 Burpees Time cap of 15 minutesRead More

The Pullup Challenge is coming in less than two weeks!  Did you register yet?  Divisions for everyone and BBQ to follow! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: AMRAP in 15 minutes:...Read More