Skill: Pistols Strength: Squats 5 sets: 5 Back Squats with a 0:03sec descent @ 70-75% Immediately into; 15/12 cal row or bike (Rest 2-min) Metcon: 12 min EMOM Min 1 – 8 D-ball over shoulder Min 2 – AMRAP Pistols Min 3 – 100m run L1: 150/100, Pistols L2: 120 (or 100)/80, Pistols L3: 80/60,...Read More

Skill: Clean Technique Strength: Clean Complex Complex (3, 3, 2, 2, 1) (15 Mins) 1 Hang Clean Pull (+) 1 Hang Clean  *Increase weight as form allows* Ex. of 3.) HCP (+) HC, HCP (+) HC, HCP (+) HC Metcon: Against 12-mins… For Time  (5) Rounds 5 Hang Power Cleans  3 Bar Over Burpees  1...Read More

Strength: Upper Body Pump: EMOTM x 9 Minutes 1)DB Bench Press x Max Reps 2)3-5 Pullup Negatives (4 count descent) 3)Rest L1: 70/50, C2B Negative L2: 50/35, Pullup Negative L3: 35/25, Band assisted Negative L4: 20/15, Tempo Ring Row Metcon: For Time: 18 Minute Cap: Buy In:  1,000/750M Row -Then- 4 Rounds: 15 Russian Swings...Read More

Skill -Squat Mobility Strength: Backsquat/Wallball Intervals 5 Rounds 5 Back Squats (HEAVY as Possible) 30 Sec Rest- 20 Unbroken Wallballs (any weight) -2 Min Rest- *Think of your “Score” as the weight you choose for the back squats- use the same weight for all 5 sets Metcon: 3 Rounds For Time (12 Min Cap) 20 Russian Swings...Read More

Skill: Toes 2 Bar Strength: Paused Front Squat 15 Minutes to build to a triple with a 2 sec pause on each rep Metcon: 9 Minute Ladder: 9 Goblet Squats 3 T2B 9 GS 6 T2B 9 GS 9 T2B Etc.. L1: 70/52 UB Toes 2 Bar L2: 52/35, Toes 2 Bar L3: 35/25, Toes...Read More

The Strength & Conditioning Open is a worldwide Strength & Conditioning competition crowning the Fittest Man and Woman on Earth. We’ve done it every year at CFD  and it’s lots of fun. Last year, over 145 CFD athletes tried their hand at the Open and participated in Intramurals. There are SCALED divisions, and MORE Masters divisions...Read More

Skill: Static Holds 6 Min TABATA -Hollow Hold -R Side Plank -Superman -L Side Plank   Strength: Push Press 5 x 3 @ 80-90% (of 5RM)   Metcon: 3 Rounds – Max Effort 1 Min – Shoulder 2 Overhead 1 Min – Bar Over Burpees 1 Min – Sit-Ups 1 Min – Russian Kettlebell Swings...Read More

Saturday November 3rd:  Partner Workout! 10-min Ladder… (Trading Movements)  100m Sprint!  3 OHS   3 Ball Slams 100m Sprint!   6 OHS   6 Balls slams  100m Sprint!  9 OHS  9 Ball slams 100m Sprint!  12, 12; etc…  L1: 135/95, 50/35 (slamball) L2: 95/65, 40/25 (slamball) L3: 75/55, 30/20 L4: DB Squats (Open Style: Front...Read More

Technique Work: Split Jerk Footwork Press In Split: 2×5 w/ empty Bar Push Jerk In Split: 2×5 Split Jerk w/ 3 sec pause in the split: 2×5   Strength: Split Jerk Within 12 Minutes… 4×3 Between 60-75% of 1RM Stay focused on precision, not load   Conditioning: “The Long Game” Against  22 Minutes… Buy In:...Read More

Partner WOD Relay Style: 12 min AMRAP *alt rounds 20 DUs 10 T2B 5 Front Squats 20 DUs *Partners complete full round before switching.. Begin and end with DU L1: DUs, T2B, 155/105 L2: DUs, T2B, 135/85 L3: 1/2 attempts, K2E. 95/65 L4: Penguin taps, T2Ring, 75/45   Rest 3 Min   12 min cap:...Read More