WODs today are at 615, 715, 830, and 1130am Pick up your holiday shopping tote if you haven’t already! Have a safe a happy holiday! WOD for Monday 122412 “12 Days of Strength & Conditioning” 1 – Burpee Pullup 2- Turkish Get Ups (1 on each side) 3- Knees to Elbows 4- Wall Ball 5-...Read More

Please stop in this weekend to pick up your CFD branded holiday gift! WOD for Sunday 122312 –Click Here For Today’s Schedule In Teams of 3, For Time: Row 1500m 150 Double Unders 100 Kettlebell Swings 150 Double Unders 100 Overhead Squats (95/65) 150 Double Unders 100 Burpees 150 Double Unders Row 1500m Post Workout...Read More

Will you be in town during Christmas/New Year’s Week?  Please take a minute and answer the survey question over on our Facebook page WOD for Monday 121712 –Click Here For Today’s Schedule Snatch Establish 1RM –Rest– 2 Rounds for time: 30 KB Swings (70/52) 30 Burpees 30 Toes To Bar Post Snatch Loads and Total...Read More

WOD for Sunday 121612 –Click Here For Today’s Schedule Handstand Pushups –Rest– You will complete 10 Rounds. Start a running clock. You have one minute to complete 100m row and then max KB Swings (52/35) with the time remaining. Rest 1 minute between efforts. Post KB Load and Total Swings to Comments For the skill...Read More

Will you be in town during Christmas/New Year’s Week?  Please take a minute and answer the survey question over on our Facebook page WOD for Thursday 121312 – Click Here For Today’s Schedule Push Press – 85% 1RM                   2-2-2-2-2       –Rest– 3 Rounds For Time: 10 KB Swings (70/52) 10 Squats with KB in...Read More

Registration for the 2013 Reebok Strength & Conditioning Games starts January 30th!  We will be hosting the Open WODs every Saturday when they begin! WOD for Tuesday 121112 – Click Here For Today’s Schedule Clean Pulls – 100% 1RM                   2-2-2-2-2          Clean – 80% 1RM                    10×1 –Rest– AMRAP in 8 minutes: 8 Ring Dips...Read More

Join us for our Annual Holiday Party next Saturday, December 8th! Details and RSVP here WOD for Saturday 120112 – Click Here For Today’s Schedule Skill:  Kipping Pullups –Rest– In teams of 2, For time: 125 Chest to Bar Pullups 125 KB Swings (52/35) 125 Double Unders 125 Overhead Squats (95/65)  Post Workout Time to...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Saturday 111712 – Click Here For Today’s Schedule In teams of two, “Tabata” intervals – Each partner alternates until each partner has completed 8 20-second intervals for each movement: Power Snatch Burpees KB Swings Post Workout Reps to Comments For...Read More

WOD for Wednesday 110712 – Click Here For Today’s Schedule Jerk – 80% 1RM 3-3-3-3-3 Metcon: 5 Rounds For Time: 20 Barbell Jumping Squats (45/35) 15 Kettlebell Swings (52/35) 10 Burpees Post Jerk Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of 3 rep Jerks of any...Read More

WOD for Wednesday 103112 – Click Here For Today’s Schedule Deadlift – 80%                      3-3-3-3-3        –Rest– 9-15-21 Reps For Time: KB Swings (52/35) Pullups Finisher: Banded Good Mornings 100 Reps Post Clean Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of 3 rep Deadlifts at 80% 1RM. ...Read More