June 2020 Courage Club!
Congratulations to our June Courage Clubbers! This month, we celebrate Chandra Taylor as our champion with 25 check-ins! Our athletes checked in for 235 classes... Read More
CFD workout for 05/21/20
Warm Up: 1 Round 20 Hands behind head Goodmornings 20 Russian Twists 10 Twisted Crosses Face Up 5 Shoulder Tap Push-ups on Knees 20 Ice... Read More
CFD workout for 05/19/20
Warm Up: 2 rounds: Tabata Style Jog in place Alternating Lunges Standing Forward Fold Cossack Lunges Hollow Lifts Hip Mobility: “27 Squat Routine”Following along with... Read More
CFD Workout for 05/15/20
Warm Up: 1 Round:10 Passthroughs (towel or broomstick)20 High Knees 2 Rounds:10 Deadbugs10 Rocket Jumps5 Knee Push ups10 Goodmornings Build: Chest Endurance 4 Rounds: (8 minutes)... Read More
April Kool-Aid Club-2020
Congratulations to our April CFD Kool Aid Clubbers! This month, we celebrate Albert Ulak as our Kool-Aid champion with 25 check-ins! Our athletes checked in... Read More
CFD workout for 04/13/20
Whiteboard Brief: A)Warm Up: 2 Rounds10 Reach backs8 Face down twisted crosses6 Alt plank shoulder taps4 Knee push-ups6 Air squats8 Alt Lunges10 Up downs B)... Read More
March Kool-Aid Club-2020
Congratulations to our March CFD Kool Aid Clubbers! This month, we celebrate Seth Brenner as our Kool-Aid champion with 28 check-ins! Our athletes checked in... Read More
February Kool-Aid Club-2020
Congratulations to our January CFD Kool Aid Clubbers! This month, we celebrate Caroline Dwyer as our Kool-Aid champion with 36 check-ins! Our athletes checked in... Read More
Strength & Conditioning workout for 02/29/20
Against 15 mins….3 Rounds for Time… 20 Strict Pullups 40 Wallballs 20 Power Clean and Jerks Comp: Stricties, 30/20, 155/105 Fitness:Stricties 20/14, 115/75 GPP: 10... Read More
Strength & Conditioning workout for 02/26/20
Conditioning: Every 5 mins x 4 sets 6-12 Pullups 21 UB Kettlebell Swings Row 30/24 Cals (may sub a 400m run if you’re feeling it!)... Read More