Was Gonna Clean My Room
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... Read More
Totally Redeem Yourself
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... Read More
So You’re Telling Me There’s A Chance
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... Read More
Ride The Ronnie Miller Express
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... Read More
Shut Up, Chuck
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... Read More
It’s My New Thing
Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skills: Double Unders Snatch balances Strength: Snatch 2-2-2-2 @ 80% 1RM Metcon: 3... Read More
Drinks, Chips, Dips, and Dorks
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:... Read More
Some Sort Of Mechanized Transportation
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... Read More
Cyborgs Don’t Feel Pain
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... Read More
Can’t Be Reasoned With
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... Read More