Partner Workout!! Within 10 Minutes… 6 Rounds (3 each) *Trade Full Rounds Row 200/150m 8 OHS L1: 135/95, 250/200m L2: 115/85, 200/150m L3: 75/55, 200/150m L4: Goblet Squats, 150/100m -Rest 3:00- Within 10 Minutes…8 Rounds (4-each) *Trade Full Rounds 8 Bar Facing Burpees 8 Hang Power Snatches L1: BFB, 115/85 L2: BFB, 95/65 L3: BOB,...Read More

Conditioning: 5-min AMRAP 5 Power Cleans 7 Dips 2-min Rest 4-min AMRAP 3 Power Cleans 5 Dips 2-min Rest 3-min AMRAP 1 Power Clean 3 Dips L1: 135/95, 155/105, 185/135, Ring Dips L2: 115/85, 135/95, 155/105, Ring Dips L3: 75/55, 95/65, 105/75, Dips off a box L4: DB Cleans, Dips off a boxRead More

Partner Saturday WOD Complete all 3 WODs in any order  15 Min Time Cap for each WOD -no transition time- -If you finish early rest until 15 Min mark- WOD 1: 3k Row L1 – 4K L2 – 3K L3 – 3k L2 – 2k WOD 2: G.I. Jane  100 Burpee Pull-Ups L1 – CTB...Read More

Strength: Upper Push/Pull 8 Min EMOM Strict Pullups *Choose a challenging, but repeatable rep number for all 8 sets Movement Choices: -Strict Pull-Ups -Banded Strict Pull-Ups -Ring Rows Strict Press 5 x 5 @ 60-80% **Increase Weight Each Set** Conditioning Against 12 Minutes… 3 Rounds: 10 Pullups 10 Wallballs After 3 Rounds: 200 Meter Run...Read More

Conditioning: (1:00w/1:00r) for 6 rounds: 100m run 5 Thrusters RT: Bar over Burpees Score = BOBs across 6 rounds L1: 135/95, BFB L2: 95/65, BOB L3: 75/55, BOB L4: DB Thrusters, Reg. BurpeesRead More

Congratulations to our June CFD Kool Aid Clubbers!  Our athletes checked in for 2,568 workouts in June!   Athlete Total Visits Thomson, Erin 29 Luz, Tony 26 Deeny, Margot 25 Shurgin, Amanda 24 Newbauer, Michael 22 Ulak, Albert 21 Medina, Yonic 21 Cid del Prado, Paul 20 Vega, Brandon 20 Gercke, Emily 20 Brooks, David...Read More

PARTNER WOD 12 Min AMRAP P1: 50 Double Unders P2: AMRAP 6 Power Cleans  10 T2B 6 OHS 10 Push Up *Switch Roles every minute. Score is rounds and reps completed on the AMRAP + Double Unders completed L1: 135/95, T2B, HSPU L2: 115/85, T2B L3: 75/55, K2C L4: DB Cleans/DB Squat (Open style), T2R,...Read More

Skill: Kipping Pull-ups   Strength: Single Leg 8-8-8 Back Racked Lunges *8 Lunges per leg   10-10 Back Rack Box Step Ups * 10 Reps per leg **Rest between Sets Conditioning  For Time: 1 Round Kelly 2 Rounds Helen 1 Round Kelly   Kelly: 400m Run, 30 Box Jumps, 30 Wall-Balls Helen: 400m Run, 21...Read More

Congratulations to our May CFD Kool Aid Clubbers!  Our athletes checked in for 2,661 workouts in May!   Athlete Total Visits Luz, Tony 25 Vega, Brandon 24 Mangano, Dino 24 Roberts, Patrick 24 Kucharik, Caitlin 23 Shurgin, Amanda 22 Leon, Einar 22 Cid del Prado, Rebekah 22 Carvalho, Diana 20 Castro, Sebastian 20 Eiler, Dustin...Read More

Skill:    Weighted Glute Bridges 5-5-5-5 w/ a 4-sec pause at the top Weighted Glute Bridge Strength:  (10-MIN) EMOM 6 Deadlifts @ 65-70% 12 KBS (Russian) *Both movements within the same minute Metcon:   For Time: -15 Thrusters- then, 3 Rounds: 15 Bar Over Burpees 10 FR Lunges 10 Ball Slams then, -15 Thrusters-   L1: 115/85,...Read More