All morning classes and Bootcamps are cancelled Tuessday morning. First WOD is at 11:45. Evening Schedule 4:30 WOD 4:30 Open Platform 5:00 Bootcamp 5:30 WOD 5:30 Barbell Club No other workouts tonight! Be safe! WOD Strength: Bench Press 6-6-6 @ 75% 1RM Metcon: 3 sets for max reps: AMRAP in 3 minutes: 6 Deadlifts (115/75)...Read More
Krav Maga officially kicks off this weekend! Fridays at 7:30pm and Saturdays at 12:30pm! WOD Strength: Power Snatch 1-1-1 95% 1RM Metcon: Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20) 12 Push press (115/75) 9 Toes-to-BarRead More
Our Valentine’s Day Couple Challenge is coming on Saturday, February 14th! This is not a competition as much as it’s a challenge to complete with your chosen partner. Check out the details here We’re starting a NEW 6 week strength training cycle TODAY! We’ll be back to lifting heavy 5x/week, with 6 movements, rotated over...Read More
Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible Metcon: 21 – 15 – 9: Deadlift (275/185) Box Jump (30/24) Time cap of 10 minutesRead More
Our new Olympic Weightlifting Class begins next week! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week or practice your rope climbs Metcon: In teams of 4: 4×50 KB Farmer Carry (53/35) 100 Box Jumps (24’/20’) 100 Hang Cleans (115/85) 100 Wall Balls (20/14) 100 KB...Read More
Our new Olympic Weightlifting Class begins next week! Will you be there? WOD Strength: Push Press 5-5-5-3-3-3 As heavy as possible up to and beyond new 1RM Metcon: Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15...Read More
Our new Olympic Weightlifting Class starts next Wednesday night! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 Rounds: Run 400m 12 Burpees 21 Box Jumps (24/20)Read More
Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD “12 Days of Christmas” 1 – Burpee Pullup 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps...Read More
CFD Holiday Party is TONIGHT, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: 3 rounds: Row 500m 12 Deadlifts (1x bodyweight) 21 Box...Read More
CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill: 3 x 10 sec. Hollow holds on floor (to reinforce “hollow body” position) Then, 4 rounds: 20 second Handstand holds Scale down by walking feet into...Read More