Mobility Workout today at 10am with Lexy! WOD for Saturday 041313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week...Read More

30-minute Mobility Workouts return TONIGHT! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Wednesday 041013 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Cleans 5 rounds of 3...Read More

We’ll be doing the final Open WOD, 13.5, on Saturday morning from 9-11am! WOD for Thursday 040313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Kipping Pullups 5 Rounds: 5 reps of “Jump, Push, Swing” If you...Read More

Free Olympic Lifting Seminar on Saturday, April 13th! Limited Spots!  More info here WOD for Tuesday 040213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes: Hang Power Clean from 1st position Full Clean...Read More

WOD for Monday 032513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Clean Work – “Shankle Complex” Complete 5 Rounds (not timed) 1 Deadlift 3 Hang Clean Pulls 1 Hang Clean 2 Jerks Use 40% 1RM for...Read More

Check out the CF Open CFD Leaderboard through two workouts! Click here WOD for Thursday 032113 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadhang Pullups 5 sets @70%...Read More

Great job to all the CFDers who’ve copmleted CF Open Workout 13.2!  All scores will be validated by Monday afternoon! WOD for Monday 031813 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps,...Read More

Great job to everyone who competed in CF Open Workout 13.1!  Looking forward to another one this week! WOD for Monday 031113 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups...Read More

The 2013 Reebok Strength & Conditioning Open has begun! You can still register for TEAM CFD through Sunday! Get on it!  We’re covering your registration fee! WOD for Saturday 030913 –  Click Here For Today’s Schedule Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75/45pound Snatch,...Read More

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it!  We’re covering your registration fee! WOD for Friday 030113 –  Click Here For Today’s Schedule Snatch Pulls                     5 sets of 2 reps @100% 1RM                Snatch                     3 single reps @60%...Read More