WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Muscle UpsRead More
WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 14 minutes Odd minute – 20 Double Unders Even minute – Cleans increasing by 2 starting with 2 reps (135/95)Read More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 5 Rounds: 60 Double Unders 40 Air Squats 20 Calorie RowRead More
If you are coming to the Bulls game on May 7, tickets are in the gym for pickup! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: EMOM 12 minutes: Odd: 3 Bar Muscle ups Even: 25 Double Unders Read More
We are hosting a huge Olympic Weightlifting Meet on Saturday. Regular WODs will be held in the park, Rowing will be held outside, and there is no Oly Class. Meet runs 9a-5p – Come watch CFDers Katy, JB, Maggie, Matt, Joe, and Emily compete! WOD Skills: Muscle Ups EMOM 10 minutes Max reps Then, Tabata...Read More
WOD Strength: 1 Clean + 2 Jerk 6 sets as heavy as possible Metcon: EMOM 12 minutes Odd Minutes – 3 Power Snatch (75% 1RM) Even Minutes – 40 Double UndersRead More
Join us Thursday night at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Back Squat 3-3-3-1-1-1 1 rep max day! Metcon: 6 Rounds: 25 Double Unders 10 KB Snatch (52/35) Endurance: 3 rounds: Row 1,000m Run 800mRead More