WOD Strength: Deficit Deadlift 1-1-1 @ 95% 1RM Metcon: 7 rounds of: 11 body-weight deadlifts 100-meter sprint Walk/jog back for next round Each should be all out effort. Total WOD is not timedRead 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: Deficit Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: On The 3 Minute x 4 Rounds 7 Deadlift (225/155) 40 Double Unders Run 200m Time cap of 12 minutesRead More
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 Deadlift 50% x 5 60% 6-6-6 @ 75% 1RM Metcon: 21-15-9 For Time: Deadlift (225/155) Box Jump (24/20) Hand Stand Pushup Time cap of 12 minutesRead More
Snatch Fundamentals Class tonight at 6pm! WOD Strength: Hang Snatch 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 1-1-1-1 @ 85% 1RM Metcon: AMRAP in 7 minutes: 3 Deadlifts (275/185) 7 DB Push Press (40/30) – Rest – 2 minute Max Effort RowRead More
*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Back Squat Warmup with increasing loads without getting tired Test 1RM Session should take 30-35 minutes Metcon: 3 Rounds 1 Power Clean (115/85) 4 Front Rack Lunge (each leg) 10 Deadlift 10 Burpee over the bar Time...Read More
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. Team CFD shirts will be in by the end of April! WOD Strength: Power Clean warmup with increasing loads in the following sequence: 2 @50% 2 @60% 2 @65% 1 @70%...Read More
Pullup, Muscle Up, Rope Climb Session this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: “Christine” 3 Rounds Row 500m 12 Deadlift (bodyweight) 21 Box Jumps (20″)Read More
Need help with Handstands and Handstand Pushups? Check out our Handstand Session this Sunday at 9am! Registration is OPEN for the CFD Pullup Challenge on April 4th! Divisions for just about ALL skill levels! WOD Strength: Deadlift Warmup with building loads of 5-3-2-1 reps 6-6-6 reps at 75% 1RM If you’re feeling good, go...Read More
Check out our new Competion Class starting this Friday night at 7:30 with Coach Tripp! WOD Strength: Deadlift Test for 1RM Metcon: AMRAP 12 50 Double Unders 20 Kettlebell Swings (70/53) 7 Power Clean(185/135)Read More
