2013 Paleo Challenge Starts Monday!  You have NO EXCUSE not to participate…NONE! Click here for rules and details WOD for Thursday 021413 –  Click Here For Today’s Schedule Deadlift 3-3-3-3-3 –Rest– 20-15-10-5 Reps For Time: KB Swings (52/35) Pullups Post Deadlift Loads and Workout Time to Comments For the strength segment, after a basic warmup...Read More

2013 Paleo Challenge Starts Monday!  You have NO EXCUSE not to participate…NONE! Click here for rules and details WOD for Tuesday 021213 –  Click Here For Today’s Schedule AMRAP in 10 minutes: 3-6-9-12-15-18 reps of… Pullups Deadlifts (225/135) Box Jumps (24/20) –Rest– Banded KB Swings 100 Reps Post Workout Time to Comments For the conditioning...Read More

There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars! These are all FREE!  Click here WOD for Saturday 020913 – Click Here For Today’s Schedule Muscle Ups                        3 reps on the minute for 12 minutes –Rest– “Cindy” AMRAP 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post Workout Rounds to...Read More

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Spots are filling up!  More info here WOD for Saturday 020213 – Click Here For Today’s Schedule Banded Deadlifts – 50% bar weight + 30% band tension                         12×2 –Rest– 4 Rounds For Time 25 Pullups 25 Abmat Situps 25 Air Squats Post...Read More

TODAY! 10am-12pm FREE Goal Setting and Programming for Strength & Conditioning Veterans Workshop WOD for Saturday 012613 – Click Here For Today’s Schedule Snatch Pulls 2-2-2-2-2 –Rest– 21-15-9 Reps For Time: Snatch (95/65) Chest to Bar Pullups Post Snatch Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of...Read More

THIS SATURDAY! 10am-12pm FREE Goal Setting and Programming for Strength & Conditioning Veterans Workshop WOD for Wednesday 012313 – Click Here For Today’s Schedule Knees to Elbows or Toes to Bar                 50 STRICT Reps –Rest– For Time: 20 Push Balls (20/14) 20 Pullups 20 Push Balls 15 Pullups 20 Push Balls 10 Pullups 20 Push...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Tuesday 011513 – Click Here For Today’s Schedule Back Squat       3 sets of 20 reps @60% 1RM              –Rest– AMRAP in 15 minutes: Run 200m 12 Box Jumps (24/20) 12 C2B Pullups Post Back Squat Loads and Workout Time to...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!   WOD for Wednesday 010913 – Click Here For Today’s Schedule Front Squat – 80%                      3-3-3-3-3 –Rest– Every 30 seconds, complete 3 Burpees and perform max rep Pullups.  The goal is to complete 50  total pull ups.  *Every 30 seconds perform 3 Burpees,...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Tuesday 010813 – Click Here For Today’s Schedule Sn Pulls – 100%                      2-2-2-2-2 Snatch – 80%                      8×1 –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Pullups KB Swings (70/52) Post Snatch Loads and Workout Time to Comments For the strength segment, first perform 5...Read More

New Bootcamps Start on TOMORROW!  Tell your friends and get 50% of your next month’s payment for anyone who registers! WOD for Sunday 010613 – Click Here For Today’s Schedule “Jackie” For Time: Row 1000m 50 Thrusters (45/35) 30 Pullups Post Time to Comments Today’s workout is a Strength & Conditioning Benchmark.  Take the Thruster...Read More