Hustle workout for 02/15/20
WOD 1: With a partner, 20′ Cap 50 Push-Ups 50 Hanging Knee Raises Run 400m Together 75 Goblet Squats 75 Burpees Run 400m Together 100... Read More
Hustle workout for 2/14/20
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... Read More
Hustle workout for 02/10/20
WOD 1: 3 x 3′ Interval**(9 mins) 400m Run 15 V-Ups rest 2:00 3 x 3′ Interval (9 mins) 200m Run 20 KB Swings 20e... Read More
Strength & Conditioning workout for 2/5/20
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... Read More
Powerlifting workouts for the week of 2/3/20
Monday Banded Deadlift, built to heavy single, 4×5 @ 70% of single Specialty Bar Squatx 4 x 6-10 Heavy Single Leg KB Deadlift 4 x... Read More
Kool-Aid Club-January 2020
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... Read More
Strength & Conditioning workout for 2/1/20
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... Read More
Strength & Conditioning workout for 1/30/20
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... Read More
Powerlifting workouts for the week of 1/27/20
Monday Back Squat, build to a heavy single, take 70% and do 4 x 5 Sumo Deadlift, 4 x 6-10 (heavy) SS: A)Weighted Step-ups, 4... Read More
Strength & Conditioning workout for 1/18/20
Teams of 3: “Straight Hundo’s” 15 Min Clock….For Max Reps.. split however 100 Cal Row 100 Wallballs 100 Medball Box Step Ups Max Reps Burpee... Read More