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

Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Wednesday 112812 – Click Here For Today’s Schedule Back Squat – 80% 1RM                 3-3-3-3-3 –Rest– AMRAP in 15 minutes: 5 Pullups 7 Push Press (65% of bw) 9 Knees to Elbows Post Back Squat Loads and Workout...Read More

Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Monday 112612 – Click Here For Today’s Schedule Deadlift            Establish 1RM –Rest– For Time: 10-8-6-4-2 Deadhang Pullups 10-15-20-25-30 Wall Balls (20/14) Post Deadlifts Loads and Workout Time to Comments For the Deadlift, take 20-25 minutes to warm...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Monday 111912 – Click Here For Today’s Schedule Push Press Establish 1RM –Rest– 5 Rounds For Time: 5 Shoulder to Overhead (80% 1RM) 10 Pullups Finisher: Band Pull Aparts 100 Reps Post Push Press Loads and Workout Time to Comments...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Sunday 111812 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: Run 200m 8 Back Squats (185/115) 12 Pullups 24 Double Unders Rest one minute between rounds Post...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Friday 111612 – Click Here For Today’s Schedule Deadlift – 90%         1-1-1-1-1                           –Rest– 3 Rounds for Time: Run 200m 10 Overhead Squat (115/75) 5 Chest to Bar Pullups Finisher: Turkish Get Ups 5 each side as heavy as...Read More

If you ordered a CFD Hoodie, they are in!  You can pick yours up anytime this week.  Just ask your Coach! WOD for Monday 111212 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– Complete 5 two-minute Rounds: 7 Thrusters (135/95) Max Rep Pullups *Rest 60 seconds between rounds Post Back Squat Loads...Read More

WOD for Thursday 110812 – Click Here For Today’s Schedule Deadlift – 85% 1RM 2-2-2-2-2 Metcon: 4 Rounds For Time: 5 Any Way Overhead (185/135) 5 Deadhang Pullups 10 Toes To Bar Post Deadlift Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of 2 rep Deadlifts at...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

WOD for Monday 102912 – Click Here For Today’s Schedule Front Squats Establish 1RM –Rest– 3 Rounds For time: 15 Pullups Run 200m 20 Thrusters (65/45) Rest 1 minute between rounds Post Workout Time to Comments For the Front Squat, take 20-25 minutes to warm up and set a 1RM for the day.  You should...Read More