*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Hang Snatch warmup with increasing loads 50% x 2 60% x 2 65% x 1 70% x 1 75% x 1 1-1-1-1 @ 80% 1RM Metcon: For Time: 5 Snatch (135/95) 15 Pushups 30 Kettlebell Swing (62/44)...Read More

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd!   WOD Strength: Power Clean warmup with increasing loads as follows: 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 1-1-1-1 85% Metcon: Festivus 3: AMRAP 5 Minutes 5 Push Press (115/75) 15 Box...Read More

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd!   WOD Strength: Front Squat warmup with a few sets of increasing loads starting around 50% in sets of 5-3-2-2 6-6-6 @ 75% If you’re feeling good, go for max reps on the 3rd set Metcon: Blue Devil For Time:...Read More

HAPPY EASTER!  Gym is open today for WODs with Coach Lori at 10 and 11am! WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Each partner completes a full round while the other rests AMRAP in 5 minutes: 7 Burpee 15 Walking lunges AMRAP in 8 minutes:...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: Push Jerk warmup with increasing loads in sets of 2 – 40%, 50%, 60%, 70%, 75%4-4-4 @ 80%...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: Front Squat Test 1RM Metcon: Run 800m 50 Double Unders 50 KB Swings (62/44) 50 Abmat Situps Run...Read More

You need help with Pullups.  Yes, you!   Sunday morning Pullup/Muscle Up session this week at 9am with Dave.  Be there or stay anchored to the ground. WOD Strength: Push Jerk warmup with increasing loads (taking the bar from the rack) in sets of 2 or 3 6-6-6 @ 75% 1RM Metcon: 4 minute Tabata...Read More

Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here WOD Strength: Clean and Jerk Test 1RM Use power clean or full clean and any type of jerk Metcon: Festivus WOD 3 AMRAP 5 Minutes 5 Push Press (115/75) 15 Box Jumps (20) Rest 1 Minute Max Double Unders in...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: Power Snatch 8-10 reps building up to your working weight 1-1-1 @ 90% 1RM These shouldn’t be max...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