Thanks to everyone who came out for the Valentine’s Day Challenge! WOD Strength:  Take 20 minutes to make up a missed strength segment from the past week. Metcon: In teams of two, partners alternate task to complete 10 rounds of: 10 Toes to Bar 10 Burpee Box Jump Overs 200m RunRead More

Valentine’s Day Couples Challenge is next Saturday!  Register your team (male/female, female/female, male/male) here! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: In teams of 2 50-40-30-20-10: Power Clean (115/80) Box Jump Overs (24/20) Push Jerks (115/80) Toes to Bar Split reps as you choose Time...Read More

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: In teams of 3, AMRAP 20 minutes: 9 Calorie Row 9 Box Jump Overs (20) 9 Thrusters (95/65) Alternate full rounds (one working while two rest)Read More

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: Teams of 2 3 rounds: 4 x 200 Meter Run (Alternating) 40 Power Cleans (115/80) 40 Box Jump Overs (24/20) Both athletes can be working at the same time during the Power Cleans and Box Jump...Read More

Join us for a special WOD, “Helen Meets Grace” on Saturday, November 15th during our 9 and 10am classes to support the cause!  Everyone is welcome to WOD that day, but we hope you will also consider donating or starting your own fundraising page to support this worthy cause.  You can do that hereRead More

CFD Yogability Class coming SUNDAY!  This will be the first of many more to come!  Sign up as usual on the schedule page. “Yogability classes are focused on finding the balance between effort and ease of movement. When athletes push themselves in specific, patterned ways, mobility and range of motion become limited over time. We...Read More