WOD Strength: Front Squat warmup with increasing loads without getting fatigued 60% x 5 70% x 3 75% x 2 3-3-3-3-3 @ 85% 1RM Metcon: 100 Double Under Buy-In -immediately into- 2 Rounds for Time 5 Muscle Ups 10 Front Squats (155/105) 15 Handstand Push-Ups 20 Burpees Time cap of 15 minutesRead More

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD  Strength: Front Squat warmup with increasing loads 50% x 5 60% x 3 70% x 2 4-4-4-4 @ 80% 1RM Metcon: 18-15-12-9 Reps for time: Wall Ball (30/20, slam balls) Run 200m with ball after each roundRead More

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD  Strength: Push Jerk warmup with increasing loads, taking the bar from the rack 2 x 50% 2 x 60% 2 x 70% 1 x 80% 1 x 85% 3-3-3-3-3 @ 90% Metcon: Festivus #3 With a running clock: 0-2:00:...Read More

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd!   WOD Strength: Front Squat warmup with a few sets of increasing loads starting around 50% in sets of 5-3-2-2 6-6-6 @ 75% If you’re feeling good, go for max reps on the 3rd set Metcon: Blue Devil For Time:...Read More

Congratulations to everyone who completed the 2015 Open!  If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size.  Team CFD shirts will be in by the end of April! WOD Strength: Sumo Deadlift warmup with increasing loads in sets of 5-3-2-2-1 starting at around 50% 1RM 3-3-3-3-3 @ 85%...Read More

Congratulations to everyone who completed the 2015 Open!  If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size.  Team CFD shirts will be in by the end of April! WOD Strength: Front Squat Test 1RM Metcon: Run 800m 50 Double Unders 50 KB Swings (62/44) 50 Abmat Situps Run...Read More

Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here Our new 7 week programming cycle begins Monday! The first week is off program to mix in some different movements and testing to the strength program. Movements for the full cycle include: power clean, push jerk, sumo deadlift, back squat,...Read More

Registration is OPEN for the CFD Pullup Challenge on April 4th!  Divisions for just about ALL skill levels!   WOD Strength: Push Press – 1RM Warmup with building sets of 5-3-3-2-1 reps increasing load Test for 1RM Metcon: EMOM 10 minutes 1 Power Clean 1 Front Squat 1 Jerk (any style) Use 75% 1RM of...Read More

Check out our new Competion Class starting this Friday night at 7:30 with Coach Tripp! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: 4 rounds: 10 Sumo deadlift high-pulls (95/65) 10 push press...Read More

Have you registered for The Open yet?  Starts FRIDAY! WOD  Strength: Bench Press 4-4-4-4 @80% 1RM Metcon: 3 rounds: 7 Front Squats (225/155) 14 Burpees 21 Pullups Time cap of 20 minutes Having trouble with Pullups?  You should come to our Pullup/Muscle Up class this Sunday morning at 9am!  Read More