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 for 790 classes last month! Pflum, Samantha Piatt, LeahRao, Julia Pache, Nathaniel Schafran, SarahGitsis, Isana Briskey, AndrewJones, JamieCallaway, Stephanie Mosier, Erin Halpern, MirandaBrenner, Seth Hart, LeaFoster, Margaret Spears, TracySteinmeyer, Martin Shurgin, Amanda Coronado, EduardoCulver, Nicole Daniels, Risa Reed, Shannon Salomon, Brian Tomblin, Meredith Armstrong, MicheleBaxter,...Read More

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) Barbell Gymnastics (12 Mins) With a PVC pipe or broom handle..EMOTM x 4 Mins5 Snatch Grip DL to above knee (hold for 2 secs above knee)EMOTM x 4 Mins7 High...Read More

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 for 2,462 classes last month! Brenner, SethPache, NathanielUlak, AlbertPflum, SamanthaLucas, JanaCoronado, EduardoRao, JuliaBassil, ChristopherShurgin, AmandaKrellwitz, PaulMangano, DinoCurtis, MichelleDwyer, CarolineBram, CurtisBackes, KaitlinForbes, BrendanWeinstein, DaniellaMosier, ErinBaxter, LaurenTrott Rickards, MikaelaCoda, DanDaniels, RisaCid del...Read More

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 for 3,610 classes last month! Dwyer, CarolineBrenner, SethPflum, SamanthaBouchal, Samjames, emilyBram, CurtisMangano, DinoHayslip, SarahShurgin, AmandaCoffey, JustinGraves, ErinWeinstein, DaniellaRamirez, LuisAlonso, ErikaTimmons, ZacharyLeypoldt, StevenArmstrong, MicheleLuna, GabrielLanghans, EricGoldberg, JaimeCohen, AlanMead, KirstenChen, EmilyLoitsch, GavinUlak,...Read More

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 Strict Pullups (may use 1 band), 14/10, 75/55 Health: 20 TIng Rows with a 1 sec pause at top and bottom, 10/6, DB Clean and Jerk rest 4:00 15 Mins...Read More

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!) *2nd Group Staggers in at the 3:00 mark *GO ALL OUT ON EACH INTERVAL.. you should end up with around 2 mins of rest each round.. Pullups + Swings should...Read More

WOD 1: With a partner, 20′ Cap50 Push-Ups50 Hanging Knee RaisesRun 400m Together75 Goblet Squats75 BurpeesRun 400m Together100 KB Swings100 V-UpsRead More

WOD 1: 3 Rounds:60 Mountain Climbers:30 French Press:30 Rest:60 Jumping Jacks:30 Bicep Curls:30 Rest:60 High Knees:30 Lateral Raises:30 RestCash Out: 2 Rounds10ea way Banded Monster Walks8 Plank walkouts (3-4 steps out + back in)10ea/ Weighted SL Calf Raise on plateRead More

WOD 1:3 x 3′ Interval**(9 mins)400m Run15 V-Upsrest 2:003 x 3′ Interval (9 mins)200m Run20 KB Swings20e Mountain ClimbersRest 2:003 x 1:30′ Interval (4:30 mins):30 Wall Sit:30 Core (Bicycles, Toe Touches, Flutter Kicks)Read More

Conditioning: Every 5:00 x 4 Rounds 25 Wallballs 15 Toes 2 Bar 50 Double Unders 15 Burpees Comp: 30/20, Fitness: 20/14, 10 Toes 2 Bar GPP: 14/10, 15 Toes 2 Target, 20 Double Unders ( or 50 Plate Jumps) Health: 10/6, 10-15 V Ups, 35 Plate JumpsRead More