WOD Skills: Double Unders Strength: Deadlift 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 20-15-10-5 Reps for time: Front Squat (135/95) 30 Double Under safter each set of squats Time cap of 15 minutes Read More
We’re having a Protein Pancake Breakfast on Sunday during the WODs! Join us! WOD Skills: Crawling drills Strength: Clean 3-3-3-1-1-1 first set around 80% and work up to 1RM for the day Metcon: 3 Rounds: 50 Double Unders 25 Toes to Bar 5 Snatch – full squat (135/95) Time cap of 15 minutesRead More
WOD Skills: Bear crawls, crab walks, handstand walks Strength: Bench Press 5-5-5-3-3-3 work up to 85% 1RM by the last set Metcon: Tabata Intervals (20 seconds on, 10 seconds off) Odd Minutes – Handstand Pushups (scale to regular push ups on rings, then ground) Even minutes – Double Unders 12 total minutesRead More
Come cheer on your fellow CFDers this Saturday from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Overhead Squat mobility Snatch drills Strength: Snatch 1-1-1-1-1 @ 90% 1RM Metcon: 4 Rounds: 10 Pushups 30 Double Unders Time cap of 10 minutesRead More
Mark your calendars for our CF Games Viewing Party TONIGHT starting at 5pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a partner for time – 1. 50ea toes to rings Partner hangs from pull-up bar 2. 50ea OH walking lung w plate (45-25) Partner holds...Read More
Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Double Under Practice Strength: Press 3-3-3-3-3 @ 85% 1RM Metcon: AMRAP in 12 Minutes: 3 Squat Cleans (135/95) 25 Double UndersRead More
Join us for Thirsty Thursday this week at Motorco, 7:30pm! Nothing formal…just some casual time away from the WOD with you CFD friends! Strength: Press 6-6-6-6 @ 75% 1RM Metcon: AMRAP in 12 minutes: 5 Power Snatch 10 Pushups (scale up option: Handstand Pushups) 20 Double UndersRead More
Friday WODs and Bootcamps in the morning only! All evening activities are cancelled! WOD Strength: Back Squat 3-3-3-3-3 @ 85% 1RM Metcon: 5 Rounds: 50 Double Unders 10 BurpeesRead More
Want to learn how you can eat almost what you want and still hit your physique goals? Join us Sunday morning at 9am for our “Donuts and Weight Loss Q&A” WOD Strength: Clean and Jerk Test 1RM Metcon: AMRAP in 12 minutes: 10 Floor Press (95/65) 12 Windsheild Wipers 30 Double UndersRead More
