WOD for Tuesday 043013 – 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 pullups Skill: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)...Read More
WOD for Friday 042613 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 8 minutes: Hang Power Clean from 1st position Full Clean from 1st position Use 40% 1RM Clean Strength Deadlift 5 reps @60% 3...Read More
WOD for Sunday 042113 – 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 pullups Strength: Make up any missed strength segment from the past week Conditioning: 10 Rounds For Time: 5 Chest...Read More
WOD for Friday 041213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, just swing) Rest 30 seconds after each round Then, 3...Read More
30-minute Mobility Workouts return THIS week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Monday 040813 – 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 pullups Skill: Deadhang Pullups 5 sets...Read More
We’ll be doing the final Open WOD, 13.5, this morning from 9-11am! 30-minute Mobility Workouts return next week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Saturday 040613 – Click Here For Today’s Schedule CF Open WOD 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15...Read More
We’ll be doing the final Open WOD, 13.5, on Saturday morning from 9-11am! WOD for Thursday 040313 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Kipping Pullups 5 Rounds: 5 reps of “Jump, Push, Swing” If you...Read More
Free Olympic Lifting Seminar on Saturday, April 13th! Limited Spots! More info here WOD for Tuesday 040213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes: Hang Power Clean from 1st position Full Clean...Read More
Check out the CF Open CFD Leaderboard through two workouts! Click here WOD for Thursday 032113 – 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 pullups Skill: Deadhang Pullups 5 sets @70%...Read More
