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

Monday Banded Deadlift, built to heavy single, 4×5 @ 70% of singleSpecialty Bar Squatx 4 x 6-10 HeavySingle Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 4 x 8-122) Band Pull-Through 4 x 20-25Plank Pull-throughs, 4 x 20 (L+R = 2) TuesdayBand Resisted Strict Press, 4 x 5 @70%Barbell Floor Press 4 x 8-10...Read More

Congratulations to our January CFD Kool Aid Clubbers!  This month, we celebrate Daniella Weinstein as our Kool-Aid champions with 35 check-ins! Our athletes checked in for 2,590 classes last month! Weinstein, Daniella Dwyer, Caroline Pflum, Samantha Cobbaert, Marjan Brenner, Seth Shurgin, Amanda Hayslip, Sarah Curtis, Michelle Graves, Erin James, Emily Bram, Curtis Coffey, Justin Deeny,...Read More

With a Partner! On a 33 minute running Clock…. Partner Road Runner “DT” EMOTM x 12 Mins (5 rds of each station) *See note below 0:00-10:00 Even minutes: P1 runs 200 M P2 completes 1 full round of “DT” Odd Minutes : Switch 10:00-12:00: Penalty burpees (1 partner works at a time) -1 Round of...Read More

Conditioning: 5 Rounds for Time (14 Min Cap) Run 200 M 7 Toes 2 Bar 14 DB Push Press (7each arm) Comp: 10 Toes 2 Bar, 62/44lb KB Fitness: 7 T2B, 50/35 lb DB GPP: 10 T2T, 40/30 Health: 10 V ups, 25/20 Strength: 10-8-6-6 Strict HSPU Bent Over Barbell Rows *Increase on wt on...Read More

MondayBack Squat, build to a heavy single, take 70% and do 4 x 5Sumo Deadlift, 4 x 6-10 (heavy)SS: A)Weighted Step-ups, 4 x 8-10/legB: DB Romanian Deadlift 4 x 10-12Glute Ham Raise negative, 4 x 5 as slow APPlank Pull-throughs, 4 x 20 (L+R = 2) Tuesday2 Board Bench Press (Heavy single, 4 x 5...Read More