That’s My Policy
WOD Strength: Back Squat 5-5-5-3-3-3 Start around 60% and work up to 80% 1RM by the last set Metcon: 16 Minute Running Clock Every 2minutes... Read More
Every Step I Take Reminds Me
Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Back Squat 3-3-3-1-1-1 First set around 80% and work up... Read More
Strength & Conditioning Total Day – August 2015
Join us today for a Strength & Conditioning Total from 9-11am! Weigh-ins begin at 9am and Back Squats start at 9:15. Should be done... Read More
Nice Set Of Hooters
We’re having a Protein Pancake Breakfast on Sunday during the WODs! Join us! WOD Skills: Pistols practice Strength: Back Squat 3-3-3-1-1-1 Work up to 100%... Read More
Like Flies On A Rib Roast
New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run... Read More
My Density Has Brought Me To You
Come cheer on your fellow CFDers TOMORROW from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Rope Climbs Strength: Overhead Squats 2-2-2-2 @ 95% 1RM... Read More
Something Stinks In Suburbia
Join us for our August Thirsty Thursday TOMORROW NIGHT at 7:30pm at Surf Club! WOD Skills: Kipping/Kipping pullups Strength: Back Squat 6-6-6-6 @ 75% 1RM Metcon:... Read More
What A Severe Suede
WOD Skills: KB high pull and snatch drills Strength: Back Squat 10-10-10-10 @ 60% 1RM Rest 2-3 minutes between sets Metcon; 21-15-9 Kettlebell Snatch (70/52)... Read More
My Life On A Mower
Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skills: Back and Front Squat mobility Strength: Back Squat Test 1RM Metcon: AMRAP... Read More