Join us for our Annual Holiday Party next Saturday, December 8th! Details and RSVP here WOD for Saturday 120112 – Click Here For Today’s Schedule Skill:  Kipping Pullups –Rest– In teams of 2, For time: 125 Chest to Bar Pullups 125 KB Swings (52/35) 125 Double Unders 125 Overhead Squats (95/65)  Post Workout Time to...Read More

Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Thursday 112912 – Click Here For Today’s Schedule Sn Pulls – 100% 1RM                     2-2-2-2-2                    Snatch – 80% 1RM                    10×1 –Rest– 3 Rounds For Time: 15 Power Clean (135/95) 50 Double Unders Post Snatch Loads and Workout...Read More

Check out awesome Black Friday weekend shopping from our friends at Muscle Driver USA and Rogue Fitness! WOD for Sunday 112512 – Click Here For Today’s Schedule Front Squat – 85% 1RM               3-3-3-3-3 –Rest– For Time: 21 -15-9 Deadlift (1 ¼ bodyweight) 40-30-20 Double Unders 21-15-9 Burpees Post Front Squat Loads and Workout Time...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Sunday 111812 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: Run 200m 8 Back Squats (185/115) 12 Pullups 24 Double Unders Rest one minute between rounds Post...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Tuesday 111312 – Click Here For Today’s Schedule Sn Pulls – 100%                      2-2-2-2-2                        Snatch – 80%                      10×1 –Rest– AMRAP in 7 minutes: 50 Double Unders 9 HSPU Post Snatch Loads and Total Pullups Completed to Comments For the strength segment,...Read More

WOD for Monday 110412 – Click Here For Today’s Schedule Snatch Establish 1RM –Rest– AMRAP in 12 minutes: 5 Push Press (65% bodyweight) 10 Pushups 15 Double Unders Post Snatch Loads and Workout Rounds to Comments For the Snatch, take 20-25 minutes to warm up and set a 1RM for the day.  You should work...Read More

WOD for Tuesday 103012 – Click Here For Today’s Schedule Clean Pulls – 100%                      2-2-2-2-2          Clean – 80%                         10×1 –Rest– 4 Rounds For Time: 10 right arm KB Snatch (52/35) 10 left arm KB Snatch 50 Double Unders Post Clean Loads and Workout Time to Comments For the strength segment, first perform 5 sets of...Read More

CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here If you can help with putting up the decorations on Saturday afternoon please email [email protected] WOD for Wednesday 102412 – Click Here For Today’s Schedule Push Press – 80% 3-3-3-3-3 –Rest– 3 Rounds For Time: Run 400m 75 Double Unders Post Push Press Loads and...Read More

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT!  Register here WOD for Saturday 102012 – Click Here For Today’s Schedule In teams of two, complete the following for time: 50 KB Swings (52/35) 10 Double Unders 40 KB Swings 20 Double Unders 30 KB Swings 30 Double Unders 20 KB Swings 40...Read More

FREE Gymnastics Workshop with Coach Allison this Saturday! TWO SPOTS LEFT!  Register here WOD for Tuesday 101612 – Click Here For Today’s Schedule Bench Press – 50% bar weight + 20% band tension                  9 sets of 3 –Rest– AMRAP in 12 minutes: 5 Pullups 10 Pushups 15 Double Unders Post Bench Press Loads and Workout...Read More