WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: 100 Cal Row, 100 Deadlifts, 135/95 80 Cal Row, 80 Hang Power Cleans, 135/95 60 Cal Row, 60 Front Squats, 135/95 40 Cal Row, 40 Push Jerks, 135/95 20 Cal Row, 20 Clusters, 135/95Read More

WOD Strength: Front Squat 3-3-3-1-1-1 Up to 1RM max Metcon: AMRAP in 12 minutes 10 Thrusters (96/65) 10 Situps 1:1 Turkish get ups 52/35 (increase by 1 rep each round)Read More

WOD Strength: Front Squat 5-5-5-3-3-3 Up to 80% 1RM Metcon: AMRAP 7: 3 Thrusters, 95/65 3 C2B 6 Thrusters 6 C2B 9 Thrusters 9 CTB 12 Thrusters 12 C2B…etcRead More

Check out our “Get Your Mind Right” Seminar TONIGHT at 6:30! WOD Strength: Push Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: For time: 50 Calorie Row 40 Deadlift (135/105) 30 Box Jumps (24/20) 20 Front SquatsRead More

Strength: Front Squat 3-3-3-1-1-1 As heavy as possible Metcon: 4 rounds: 15 Handstand Pushups 30 KB Swings (70/52)Read More

Strength: Front Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: EMOM 14 minutes: Even – 6 Clean & Jerks (135/95) Odd – 4 Muscle Ups (or 12 pullups)Read More

Get ready for CFD Intramurals!  Announcement coming soon! WOD  Strength: 2 Hang Clean + 1 Front Squat 6 sets  As heavy as possible Metcon: For time: 15 Push Jerk (185/135) – taken from the ground 50 Double Unders 12 Push Jerk Double Unders 9 Push Jerk 50 Double UndersRead More

Strength: Clean 3-3-3-1-1-1 As heavy as possible Metcon: 5 Rounds: 10 Box Jumps (30/24) 10 Front Squat (155/105) 10 Burpees over the bar Time cap of 14 minutesRead More

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Front Squat 3-3-3-1-1-1 Work up to 1RM Metcon: 3 Rounds: 10 Clean and Jerk (135/95) 25 Wall Ball (20/14)Read More

WOD Strength: Front Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: 5 rounds of: 30 Wall Ball (20/12) 5 Deadlift (315/225) Rest 2 minutesRead More