Strength & Conditioning Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD  Skills: Crawling drills Strength: Push Press 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 5 Rounds: 25 Russian KB Swings (52/35) 15 Plyo Pushups (see video above – each bottom of pushup is...Read More

Thanks to everyone for helping to make the new sign in system roll out go smoothly last week.  If you encounter any technical issues, please email Dave asap so they can be addressed.  If you see that a class is full when you attempt to register, that means that it is.  Please don’t just show...Read More

Strength & Conditioning Total is coming on August 17th!  Have you signed up yet? Competitive in style, but just for fun.  Seriously, what is there to lose? WOD for Wednesday 080813 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):  3 Rounds of CF Warmup – 10 pass throughs,...Read More

CFD hosts our very first in house Weightlifting Meet on Saturday, June15th! Email [email protected] if you’d like to volunteer (photographer needed)! Friends and family are welcome to come watch! WOD for Friday 060713 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup –...Read More