CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Clean 1-1-1 @ 90% 1RM Metcon: EMOM 8 Minutes 5 Deadlift (275/185) 5 Burpees Finish with: 800m max effortRead More

Our first CFD Ladies WOD & Wine is coming on June 13th.  RSVP here! WOD Strength: Clean 1-1-1-1 @ 85% 1RM Metcon: 4 Rounds 10 Ring Dips 16 Overhead Walking Lunges (45/25) Plank – accumulate 1 minute total Time cap of 10 minutesRead More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 4 200 Deadlifts (185/125) 150 Back Squats 125 Bench Press 100 CleansRead More

Our very first Ladies WOD & Wine is coming on June 13th!  RSVP on Facebook here WOD: Strength: Clean 60% x 2 65% x 1 70% x 1 75% x 1 1-1-1-1 @ 80% 1RM Metcon: 10 Rounds: 5 Plyo Push Up 10 Wall Balls (20/14) 30 Double Unders Time cap of 16 minutesRead More

CFD is going to the Bulls!  Join us on Saturday, June 20th for our annual outing.  Get your tickets here WOD Strength: Clean Test 1RM Metcon: AMRAP in 10 minutes: 5 Muscle Ups 10 Power Snatch(135/95)Read More

Our new 7 week programming cycle started Monday!  Here’s the template WOD Strength: Clean & Jerk Test 1RM Metcon: For Time: 20 Muscle Ups 30 Push Jerk (135/95) 40 Hang Power Cleans Run 800m Time cap of 20 minutesRead More

Our first Pullup Challenge is this Saturday!  Divisions for every level.  And BBQ to follow!  Come enjoy! WOD Strength: Push Jerk 50% x 2 60% x 2 70% x 2 80% x 1 90% x 1 95% x 1 Test 1RM Metcon: AMRAP in 8 minutes of: 5 Pullups 10 Cleans (155/115) Note – these...Read More

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: 15 Box Jumps (24/20) 10 Lateral Barbell Burpees 5 Squat Cleans (135/95) *One person completes full round before switchingRead More

Need help with Handstands and Handstand Pushups?  Check out our Handstand Session THIS MORNING at 9am! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: With a partner: 20 Burpee Box Jumps (20/24) 20 T2B 20 squat cleans (ahap) Run 800 M 20 squat cleans 20 T2B...Read More

Don’t forget we have a special Pullup/Muscle Up Session this Sunday morning at 9am! If you’re still struggling to get pullups, COME! If you have pullups and dips, but no Muscle Up, COME! This class is for you and you will walk away with a plan to make these basic movements happen! WOD Strength: Push...Read More