WOD for 100416
Segment 1: 5 Minute Window… Row 400m + 1 Rd of Cindy AMRAP Power Cleans (155/105) -rest 5 mins- Segment 2: 5 Minute Window… Row... Read More
WOD for 072916
Segment 1: 3 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) 1 Round of DT (12 deadlift, 9 hang power clean, 6 push... Read More
WOD for 060916
Segment 1: 10 Rounds: Junkyard Dog Warmup (10 rounds of each segment) Segment 2: Teams of 3: 10 Pushups Limbo 10 Air Squats Segment 3:... Read More
Memorial Day Murph 2016
Today we honor those who have fallen in defense of our Nation and our freedoms. Please consider a donation to the Michael P. Murphy Foundation... Read More
WOD for 040916
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: For time: 1 round: 100 double-unders 50 squats... Read More
How You Did Me Wrong
Join us for 16.5 on Saturday from 9am-12pm! Team Bonus Points available for each athlete that posts a FB testimonial on the CFD page with... Read More
Day Destroys The Night
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 20: 3 Air Squat,... Read More
Children Get Older
16.3 tomorrow morning from 9am – noon! WOD Strength: Turkish Get Ups 10 each side as heavy as possible Metcon: 5 Rounds Tabata squats 20... Read More
Wild Wild West
WOD Strength: Hang Clean 1-1-1-1 @ 85% 1RM Metcon: Tabata Kettlebell Swings (52/35) Rest 1 Minute Tabata Double Unders Rest 1 Minute Tabata Air Squat... Read More
Nothing Gonna Stop Us
Our Valentine’s Day Couple Challenge is coming on Saturday, February 14th! This is not a competition as much as it’s a challenge to complete with... Read More