CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill: 3 x 10 sec. Hollow holds on floor (to reinforce “hollow body” position) Then, 4 rounds: 20 second Handstand holds Scale down by walking feet into...Read More
We’ll be hosting a USA Weightlifting Local Referee Clinic on October 4th! Free to attend! Click here Need Gymnastics help? Check out these upcoming seminars – click here!Read More
CFD Holiday Party – SATURDAY NIGHT! 7-10pm at Surf Club! Details here! Click Here For Today’s Schedule Hollow Position [youtube]http://www.youtube.com/watch?v=k0ikBkEeOps[/youtube] Handstand Holds [youtube]http://www.youtube.com/watch?v=Tmn5M9H0A6A[/youtube]Read More
Click Here For Today’s Schedule Hanstand Holds with Coach Ryan [youtube]http://www.youtube.com/watch?v=Tmn5M9H0A6A[/youtube] COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ATHLETE SEMINAR! Click here for more info Here’s what Rick wants you to know about his seminar: “OK, Strength & Conditioningters this is the one you have been looking for....Read More
CFD hosts our very first in house Weightlifting Meet on Saturday, June15th! Email [email protected] if you’d like to volunteer! WOD for Monday 060313 – 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
Caleb Ward will be here next Saturday! There are still some spots left for this day long seminar…and it’s only $100! Register here WOD for Sunday 021212 — Click Here For Today’s Schedule Handstands, Handstand Pushups, Handstand Walks Take 30 minutes to practice these skills –Rest– For Time: 30 Handstand Pushups 40 Pullups 50 KB...Read More
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info WOD for Thursday 012612 — Click Here For Today’s Schedule Handstands and Handstand Wall Runs Perform 50 strict wall walks –Rest– For Time: 100 Burpees Jump to a height 6″ above your outstretched arm Post...Read More
Come work off your Halloween candy today! WOD for Tuesday 110111 – Click Here For Today’s Schedule Handstands and Handstand Pushups Take 20 minutes to practice Handstands against the wall and HSPUs if you’re able –Rest– For Time: Run 400m 5 Rounds: 15 Jumping Squats/10 Pushups Run 400m Post Workout Time to Comments For the...Read More
31 Heroes Workout this Saturday and Fight Gone Bad 6 on 9/17! You must register to workout on these days! Learn more WOD for Friday 090211 – Click Here For Today’s Schedule Handstands Practice! –Rest– “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Time to Comments For the skill segment, Hanstands! ...Read More
