Friday WODs and Bootcamps in the morning only! All evening activities are cancelled! WOD Strength: Back Squat 3-3-3-3-3 @ 85% 1RM Metcon: 5 Rounds: 50 Double Unders 10 BurpeesRead More
WOD Strength: Back Squat 4-4-4-4 @ 80% 1RM Metcon: In teams of 2, alternating rest/work intervals 4 x 500m row (each rows 4 times) If working alone, 1:1 work to rest ratioRead More
Our Ladies Only WOD and Wine is THIS SATURDAY at 5:30! Please RSVP! WOD Strength: Back Squat 6-6-6 @ 75% Feeling good? Go for max reps on Set 3 Metcon: Pick your order, For Time: Row 1k 100 DU Run 800m 50 Abmat Situps Time cap of 15 minutesRead More
CFD is going to see the Bulls on Saturday, June 20th! Make sure you reserve your tickets! WOD Strength: Back Squat Test 1RM Metcon: 15-12-9 reps for time: Thrusters (135/95) Weighted Pullups (45/25) Time cap of 12 minutesRead More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 4 200 Deadlifts (185/125) 150 Back Squats 125 Bench Press 100 CleansRead More
Regular schedule this weekend. Monday WODs at 9am and 10am only for all athletes! Strength: Back Squat 1-1-1 @ 95% 1RM Metcon: AMRAP in 8 minutes: 5 Power Cleans (135/95) 10 BurpeesRead More
We have a new “Members Only” group on Facebook. Get on there so you stay in the loop. Link here CFD is going to the Bulls! Join us on Saturday, June 20th for our annual outing. Get your tickets here WOD Strength: Back Squat 65% x 5 75% x 3 80% x 2 3-3-3-3-3 @...Read More
The Pullup Challenge is coming in less than two weeks! Did you register yet? Divisions for everyone and BBQ to follow! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: AMRAP in 15 minutes:...Read More
*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Back Squat Warmup with increasing loads without getting tired Test 1RM Session should take 30-35 minutes Metcon: 3 Rounds 1 Power Clean (115/85) 4 Front Rack Lunge (each leg) 10 Deadlift 10 Burpee over the bar Time...Read More
