CFD hosts our very first in house Weightlifting Meet on Saturday, June15th! Email [email protected] if you’d like to volunteer! WOD for Saturday 060113 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10...Read More
CFD is sponsoring the Running of the Bulls 8K TOMORROW morning! Volunteers needed to help with our water station from 6:30-7:45am at the corner of Geer and Washington St. Please email [email protected] if you can be there! WOD for Friday 053113 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE...Read More
CFD is sponsoring the Running of the Bulls 8K THIS Saturday, June 1st! Volunteers needed to help with our water station from 6:30-7:45am at the corner of Geer and Washington St. Sign up on the whiteboard! WOD for Tuesday 052813 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class...Read More
WOD for Tuesday 043013 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)...Read More
WOD for Thursday 041813 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Clean Work 5 rounds of 3 Unbroken Hi-Hang Cleans @ 35% 1RM Clean 90 seconds rest between rounds Strength: Deadlift 5 reps @55% 3 reps...Read More
Look over to the right! That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it! We’re covering your registration fee! WOD for Monday 030413 – Click Here For Today’s Schedule Skill: Perform 2 Snatches (50% 1RM) EMOM for 8 minutes Strength: Back Squat 5 reps...Read More
Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Thursday 022113 – Click Here For Today’s Schedule Front Squat 5 reps @80% 1RM 10 reps @70-75% 1RM 15 reps @65-70% 1RM 20 reps @60% 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadhang Pullups Ball Slams (40/30) Post Workout Time to...Read More
2013 Paleo Challenge Started YESTERDAY! You can still register! Email Dave Click here for rules and details WOD for Tuesday 021913 – Click Here For Today’s Schedule Snatch 5 single reps @80% 1RM 5 single reps @90% 1RM 3 single reps @95% 1RM Establish 1RM –Rest– For Time: 20 Front Squat (205/155) 30 Box Jumps...Read More
Registration for the 2013 Strength & Conditioning Open begins on TOMORROW! All CFD athletes who register and complete all 5 Open Workouts will receive a $20 credit on their April membership! What does this mean? You have NO excuse not to participate! It won’t cost you a dime! WOD for Tuesday 012913 – Click Here...Read More
Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Thursday 011713 – Click Here For Today’s Schedule Front Squat – 85% 3-3-3-3-3 –Rest– AMRAP in 15 minutes: 5 Clean (135/95) 10 lateral jumps over your barbell Run 100m Post Front Squat Loads and Workout Rounds to Comments For...Read More
