Workout 1: 12 Min Running ClockMin 1: Max single undersMin 1-11: 10 min AMRAP5 Shoulder Tap Push-ups (2 shoulder taps + 1 push-up= 1 rep)10 Up down SDHP (1 up down + 1 SDHP= 1 rep)15 Kettlebell Swing Squats (1 KBS + 1 Squat = 1 rep)10 V-up Bicycles (1 V-up + 2 Bicycles =...Read More

Congratulations to our December CFD Kool Aid Clubbers!  This month, we celebrate Samantha Pflum and Amanda Shurgin as our Kool-Aid champions with 24 check-ins! Our athletes checked in for 1,186 classes last month! AthleteTotal VisitsPflum, Samantha24Shurgin, Amanda24Graves, Erin23Cobbaert, Marjan23Coffey, Justin22Mangano, Dino21Williams, Ron21Ulak, Albert21Monsein, Ryan20Cid del Prado, Rebekah20Stanaland, Adam19Ramirez, Luis18Luna, Gabriel18Cid del Prado, Paul17LaBarre, David17Cohen, Alan17Brenner,...Read More

MondayWide Grip Bench Press 4 x 8 BuildingBarbell Bent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed)Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) TuesdayDeadlift 4 x 8, buildingWeighted Glute Bridge, 3 x...Read More

Congratulations to our November CFD Kool Aid Clubbers!  This month, we celebrate Samantha Pflum as our Kool-Aid champion with 28 check-ins! Our athletes checked in for 3,284 classes last month! Athlete Total Visits Pflum, Samantha 28 Dwyer, Caroline 25 Timmons, Zachary 24 Stanaland, Adam 24 Ulak, Albert 23 Graves, Erin 22 Ramirez, Luis 21 Mead,...Read More

Strength: Power Snatch  Every 90 secs x 5 sets 2 Snatch Grip Deadlifts + 2 Power Snatches @ 50-60% *Light Weight today.. this is here to work technique and break up some shoulder stiffness or soreness Conditioning: Alt. Stations Every 2:00 x 16 Mins (8 rounds, 4 each station) Station 1: Row 350/250 Meters (can...Read More

Skill: Double Unders Strength: 3 Position Snatch Every 90 secs x 6 sets 1 Snatch from each position (3 total Reps) 1st: (Pockets)  2nd: (above knee) Floor Same Weight for all sets ~use roughly 75% of 1RM Power Snatch *Squat or Power… athletes choice today Conditioning: Every 3 min x 5 sets 7 Squat Snatch...Read More

  Congratulations to our September CFD Kool Aid Clubbers!  This month, we celebrate the return of the Queen, Dino Mangano, back tied at the top of the list!   Our athletes checked in for 3,469 workouts in September! Athlete Total Visits Dwyer, Caroline 30 Mangano, Dino 30 Timmons, Zachary 29 Ramirez, Luis 27 Salomon, Brian 27...Read More

  Congratulations to our August CFD Kool Aid Clubbers!  Our athletes checked in for 3,848 workouts in August! Athlete Total Visits Dwyer, Caroline 36 Pflum, Samantha 35 Cobbaert, Marjan 35 Smith, Jamale 29 Mangano, Dino 28 Ramirez, Luis 27 Camble, Bryan 27 Kucharik, Caitlin 26 Kessler, Traci 25 Sanders, Chad 25 Stanaland, Adam 25 Vega,...Read More

Congratulations to our July CFD Kool Aid Clubbers!  Our athletes checked in for 2,541 workouts in July! Athlete Total Visits Camble, Bryan 47 Williams, Ron 34 Kottamasu, Pavan 32 Kucharik, Caitlin 30 Smith, Jamale 30 Timmons, Zachary 29 Stanaland, Adam 28 Graves, Erin 27 Davis, Alexandra 27 Nicolini, Marie 25 Kessler, Traci 25 Monsein, Ryan...Read More

Squat Prep and Mobility Strength: Back Squats 5×5 @ same HEAVY weight for all 5 sets Sets are Every 3 Minutes Conditioning: Partners! For Time.. You Go, I Go style (10 Min Cap) 12-10-8-6-4-2 Bar Facing Burpees Partner A does 12 BFB as fast as they can, Partner B then does 12 BFB.. then 10,...Read More