Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle-ups 22 yard Farmer carry, 50 pound dumbbells U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin,...Read More
Today is the LAST DAY to donate for our Thanksgiving Turkey Drive! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP 15: Teams of 2 Wall Balls (20, 14#) 60m Farmers Carry (70, 53#) Partner 1 starts with Wall Balls Partner 2 starts with 60m Farmers...Read More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle Ups 22 yard Farmer’s Carry (50lb each hand) U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team,...Read More
Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: “Kevin” 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms (see video above) 800-meter running farmer carry, 15-lb. dumbbells...Read More
Our very first Ladies WOD & Wine is coming on June 13th! RSVP on Facebook here WOD Strength: Front Squat Test 1RM Metcon: 3 Rounds: 200 M Uneven Farmers Carry (62/44 in one hand, 55/40 in the other) 15 Burpee Over the box jumps (24/20) Time cap of 12 minutesRead More
WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: With a partner alternating movements: AMRAP in 30 minutes: 400-meter run 35-lb. dumbbell thrusters, 20 reps 200-meter farmers carry, 35-lb. dumbbellsRead More
Great job to everyone who competed at the Festivus Games yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In teams of 4: 4 x 50m KB Farmer Carry (52/35) – each team member does 1 50m stretch 100 Box Jump (24/20) 100 Hang Cleans (115/85)...Read More
Sunday morning Pullup/Muscle Up session this week at 9am with Dave. Be there! WOD warmup with increasing loads in sets of 5-3-3-2-2 reps Strength: Sumo Deadlift 4-4-4-4 @ 80% 1RM Finish with 100 banded KB Swings Metcon: 3 Rounds: 100m Farmer’s Carry (52/35 in each hand) 10 KB Snatch (52/35) each arm 25 V Ups Time...Read More
Our new Olympic Weightlifting Class begins next week! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week or practice your rope climbs Metcon: In teams of 4: 4×50 KB Farmer Carry (53/35) 100 Box Jumps (24’/20’) 100 Hang Cleans (115/85) 100 Wall Balls (20/14) 100 KB...Read More
WOD at 9 and 10 and Bootcamps at 9:30 and 10:30 TODAY! Barbell Club as usual in the evening! Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability...Read More
