The Iron Samurai is coming to CFD this weekend! You shouldn’t miss this! Click here WOD for Tuesday 062612 — Click Here For Today’s Schedule Bench Press – medium grip Establish 1RM –Rest– “Grace” For Time: 30 Clean and Jerk (135/95) Finisher: Band Pull Aparts 100 reps Post Bench Press Loads and Workout Time To...Read More
The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Thursday 062112 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets Then: Chinups 3 sets of 8 reps –Rest– AMRAP in 12 minutes:...Read More
CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Thursday 061412 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets Then: Pullups 3 sets of 8 reps –Rest– AMRAP in 8 minutes: 1 KB Swing 1...Read More
CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Monday 061112 — Click Here For Today’s Schedule Bench Press – Narrow Grip Establish 1RM –Rest– 5 Rounds For Time: 5 Snatch Grip Deadlift (225/155) 10 Knees To Elbows 15 Box Jumps (20″) Finisher: 75 Band Pull Aparts Post Bench Press...Read More
CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd! We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners. Can you help? Email...Read More
Strength & Conditioning For Hope Workout Saturday, June 9th from 9-11am! Everyone is welcome to participate. You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here. WOD for Thursday 052412 — Click Here For Today’s Schedule Bench Press – Wide Grip Establish 1RM for the day –Rest– 8 Rounds...Read More
CFD is going to watch the Carolina Phoenix! Come watch Murphie smash people! Info here. WOD for Saturday 051912 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets 1st three sets “wide” grip – pinkies on the outside line 2nd three...Read More
We have about 5 WOD for Warriors t-shirts left for $20 cash! WOD for Wednesday 111611 – Click Here For Today’s Schedule Bench Press 3-3-3-3-3 –Rest– For time: 25 GHD Situps 1 Muscle Up 20 GHD Situps 2 Muscle Ups 15 GHD Situps 3 Muscle Ups 10 GHD Situps 4 Muscle Ups 5 GHD Situps...Read More
Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew! WOD for Thursday 061611 – Click Here For Today’s Schedule Bench Press 3 Sets of Max Reps (1x Bodyweight) –Rest– AMRAP in 10 minutes: 5 Handstand Pushups 5 Deadhang Pullups Post Bench Press Loads and Reps and Metcon Time to Comments For the...Read More
New Bootcamps Start May 2nd! SAVE 10% before this Friday! WOD for Monday 041811 – Click Here For Today’s Schedule Bench Press (Week 3) Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 5 reps @75%, 3 reps @85%, max reps @95% –Rest– AMRAP in 12 minutes: 5 Deadlifts (1.5x...Read More
