2013 Paleo Challenge Starts TODAY!  You have NO EXCUSE not to participate…You can still register! Click here for rules and details WOD for Monday 021813 –  Click Here For Today’s Schedule Back Squat 1-1-1-1-1 –Rest– 7 Rounds For Time: 7 Push Jerk (155/105) 7 Chest to Bar Pullups 7 Burpees Post Back Squat Loads and...Read More

Registration for the 2013 Strength & Conditioning Open begins on TOMORROW! All CFD athletes who register and complete all 5 Open Workouts will receive a $20 credit on their April membership! What does this mean?  You have NO excuse not to participate!  It won’t cost you a dime! WOD for Tuesday 012913 – Click Here...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!  Spots are filling up! WOD for Saturday 011913 – Click Here For Today’s Schedule Handstand Pushups                Perform up to 50 handstand pushups –Rest– 3 Rounds For Time: 50 Double Unders 21 Burpees Run 400m Post Workout Time to Comments For the strength...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Wedneday 011613 – Click Here For Today’s Schedule Snatch Balance                2-2-2-2-2              Hang Power Snatch – 75%       8×1  –Rest– 10 Rounds For Time: 10 Double KB Swings (52/35) 10 Burpees Post Snatch Loads and Workout Time to Comments For the strength segment,...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!   WOD for Wednesday 010913 – Click Here For Today’s Schedule Front Squat – 80%                      3-3-3-3-3 –Rest– Every 30 seconds, complete 3 Burpees and perform max rep Pullups.  The goal is to complete 50  total pull ups.  *Every 30 seconds perform 3 Burpees,...Read More

WODs today are at 615, 715, 830, and 1130am Pick up your holiday shopping tote if you haven’t already! Have a safe a happy holiday! WOD for Monday 122412 “12 Days of Strength & Conditioning” 1 – Burpee Pullup 2- Turkish Get Ups (1 on each side) 3- Knees to Elbows 4- Wall Ball 5-...Read More

Please stop in this weekend to pick up your CFD branded holiday gift! WOD for Sunday 122312 –Click Here For Today’s Schedule In Teams of 3, For Time: Row 1500m 150 Double Unders 100 Kettlebell Swings 150 Double Unders 100 Overhead Squats (95/65) 150 Double Unders 100 Burpees 150 Double Unders Row 1500m Post Workout...Read More

Will you be in town during Christmas/New Year’s Week?  Please take a minute and answer the survey question over on our Facebook page WOD for Monday 121712 –Click Here For Today’s Schedule Snatch Establish 1RM –Rest– 2 Rounds for time: 30 KB Swings (70/52) 30 Burpees 30 Toes To Bar Post Snatch Loads and Total...Read More

Thanks to everyone who came to the Holiday Party last night! WOD for Sunday 120912 – Click Here For Today’s Schedule In teams of three, AMRAP in 15 minutes: 3 Power Clean (135/95) 6 Pushups 9 Box Jumps (24/18) Rest EXACTLY five minutes, and then: In teams of three, AMRAP in 15 minutes: 5 Pullups...Read More

Join us for our Annual Holiday Party TONIGHT! Details and RSVP here WOD for Saturday 120812 – Click Here For Today’s Schedule Muscle Ups                        Practice, then 3 reps on the minute for 10 minutes –Rest– Death by Power Clean and Burpees Start a running clock. Do 1 power clean (135/95) & 2 Burpees. Then...Read More