Can’t Be Bargained With
WOD Strength: Snatch Test 1RM Metcon: (A) 5 Min max Russian KB Swing (52/35) Then (B) 6 Minutes to establish Max Height Box Jump
You Shouldn’t Throw Anyone
Our new programming cycle begins this week. Here’s the template WOD Strength: Overhead Squat 3-3-3-3-3 as heavy as possible Metcon: AMRAP in 12 minutes: 10... Read More
Sound Of The Funky Drummer
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: For Time w/Partner: 50 Kettlebell Swings (53/35) 50... Read More
On The Rhythm And Rhyme
Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! Register here to test your pullups! WOD Strength: Sumo... Read More
Good Like Sunkist
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2: Relay style, one partner at a... Read More
See Sweat Comin Out Your Pores
Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Power Clean warmup with increasing loads as... Read More
Such A Sweet Sensation
Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size by... Read More
More Than Words
WOD Strength: Take 20 minutes to make up a missed strength segment from the past week Metcon: 8 Rounds (4 Rounds each) Teams of 2:... Read More
Gonna Make You Sweat
Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here WOD Strength: Clean and Jerk Test 1RM Use power clean... Read More