Segment 1: AMRAP 3 minutes: 21 Overhead Squats (95/65#) 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 2: AMRAP 3 minutes: 18 Overhead Squats (115/80#) 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 3: AMRAP 3 minutes: 15 Overhead Squats (135/95#) 15 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 4: AMRAP 3...Read More

Segment 1: With a running clock… 1. 5 minutes to work up to a heavy single Front Squat 2. 5 minutes to work up to a heavy single Muscle Snatch 3. 5 minutes to work up to a heavy single OHS 4. 5 minutes to work up to a heavy single Snatch Balance 5. 5...Read More

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: In teams of 4, for time: 250 Chest to bar Pullups 250 Kettlebell Swings (52/35) 250 Double Unders 250 Overhead Squats (95/65)Read More

Segment 1: Next week the loads here will decrease, but the rep schemes get much spicier. With a running clock… A. At the 0:00 EMOM 8 minutes: 1 Squat Clean at 80% Segment 2: At the 12:00 EMOM 8 minutes: 1 Squat Snatch at 80% Segment 3: At the 25:00 For Time: 21-18-15-12-9-6-3 Unbroken OHS (95/65)...Read More

WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Naughty Nancy” 4 Rounds: 600m Run 25 OHS (135/95)Read More

If you are coming to the Bulls game on May 7, tickets are in the gym for pickup! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: EMOM 12 minutes: Odd: 3 Bar Muscle ups Even: 25 Double Unders  Read More

WOD Strength: Hang Clean  3-3-3-1-1-1 as heavy as possible Metcon: 3 Rounds 21 Box Jumps (24/20) 15 OHS (95/65) 9 Ring Muscle UpsRead More

Open WOD 16.2 Announcement Party TONIGHT at 8pm! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: 3 Rounds 5 mule kicks (total, not each side) 10 KB swings (72/55) 15 Box Jumps (24/20)Read More

CFD Intramurals registration is OPEN! Team recruiting is underway! Read here WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 15.1 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of:...Read More

All classes are ON for Sunday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters OR “Nancy” 5 Rounds: Run 400m – yes, run!  even in the snow.  “unknown and unknowable” 15 OHS (95/65)Read More