The Donger Need Food
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... Read More
Don’t Feed The Animals
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... Read More
No Matter What The Price
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... Read More
The Rhythm Rhymes Rollin’
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:... Read More
Swingin’ While I’m Singin’
Our very first Ladies WOD & Wine is coming on June 13th! RSVP on Facebook here WOD Strength: Front Squat Test 1RM Metcon: 3 Rounds:... Read More
So Now You See The Light
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... Read More
Good Friends We Have
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... Read More
Singing Sweet Songs
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... Read More
The Time Has Come For You To Get Up
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:... Read More
Rhymes Make Me Wealthy
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... Read More