WOD for 081218
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... Read More
WOD for 080418
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... Read More
WOD for 073018
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... Read More
WOD for 072218
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... Read More
Kool Aid Club – June 2018
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,... Read More
WOD for 062318
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.... Read More
WOD for 062118
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... Read More
Kool Aid Club – May 2018
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,... Read More
WOD for 050718
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)... Read More
WOD for 050218
Strength (Week 5 of 9 Front Squats) Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (5 sec in bottom/12... Read More