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

Congratulations to our June CFD Kool Aid Clubbers!  Our athletes checked in for 3,647 workouts in June! Athlete Total Visits Camble, Bryan 31 Timmons, Zachary 28 George, Andrew 26 Kucharik, Caitlin 25 Ulak, Albert 25 Deeny, Ayumi 24 Siemieniec, Josh 24 James, Allison 24 Lautredou, Loic 23 Seay, Clayton 23 Kreivenas, Augie 22 Daluz, Tyler...Read More

Skill: Strict HSPU Strength: SSPT Week 8 Metcon: Against 12 minutes… 3 Rounds For Time 400m Run6 Strict HSPU12 Box jump overL1: 600m Run, 9 SHSPU, 18 BJOV 24″/20″L2: As written, 24″.20″L3: 400m Run, 6 SHSPU to 1 ab mat, 24″.20″L4: 200m Run, 12 DB OH Press, 20″/17″Read More

Skill: Clean Pulls/Power Clean  Strength: 12 Min EMOM(1) Clean Pull + (1) Power Clean*increase weight every other minute Metcon: Against 15-mins..For Time! 60 Double Unders 50 Cal. Row 40 Ab-mat Sit-ups 30 RKBS 20 Power Cleans L1: 165/115, Unbroken DUs, 70/52, L2: 135/95, DUs, 52/35L3: 95/65, 1/2 Att. (+) 1/2 Singles, 35/25L4: DB Cleans, Singles, 25/20,Read More

SIGN UP FOR 19.5 HERE!!! Skill: Thruster Practice (empty bar) Strength: 3 sets: DB Bicep Curl x 8 with 3 sec controlled lower on each rep DB Tate Press x 10 reps Banded Face Pulls x 10-15 Conditioning: For Time: 14 Min Cap 10-1 Ball Slams 1-10 Burpees E2MOM: 15 Sit ups (including Minute 0:00)...Read More

Every 4 Mins x 3 Rounds: 200 Meter Run10 Front Squats12 Double DB/KB Bent Over Rows *Pick a weight that you can front squat 10 times unbroken each roundRead More