CFD is going to see the Bulls on Saturday, June 20th! Make sure you reserve your tickets! WOD Strength: Hang Power Snatch 1-1-1-1 @ 85% 1RM Metcon: AMRAP in 8 minutes: Push Press (115/75) Each time you break, perform 30 Double UndersRead More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each...Read More
Our new 7 week programming cycle starts today! Here’s the template WOD: Strength: Overhead Squat 3-3-3-3 as heavy as possible once you are thoroughly warmed up Metcon: AMRAP in 15 minutes of: 7 Push Press (135/95) 10 Overhead Squats 15 sit-upsRead More
Snatch Fundamentals Class tonight at 6pm! WOD Strength: Hang Snatch 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 1-1-1-1 @ 85% 1RM Metcon: AMRAP in 7 minutes: 3 Deadlifts (275/185) 7 DB Push Press (40/30) – Rest – 2 minute Max Effort RowRead More
Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Power Clean warmup with increasing loads as follows: 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 1-1-1-1 85% Metcon: Festivus 3: AMRAP 5 Minutes 5 Push Press (115/75) 15 Box...Read More
HAPPY EASTER! Gym is open today for WODs with Coach Lori at 10 and 11am! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Each partner completes a full round while the other rests AMRAP in 5 minutes: 7 Burpee 15 Walking lunges AMRAP in 8 minutes:...Read More
Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Sumo Deadlift warmup with increasing loads in sets of 5-3-2-2-1 starting at around 50% 1RM 3-3-3-3-3 @ 85%...Read More
Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here WOD Strength: Clean and Jerk Test 1RM Use power clean or full clean and any type of jerk Metcon: Festivus WOD 3 AMRAP 5 Minutes 5 Push Press (115/75) 15 Box Jumps (20) Rest 1 Minute Max Double Unders in...Read More
Registration is OPEN for the CFD Pullup Challenge on April 4th! Divisions for just about ALL skill levels! WOD Strength: Push Press – 1RM Warmup with building sets of 5-3-3-2-1 reps increasing load Test for 1RM Metcon: EMOM 10 minutes 1 Power Clean 1 Front Squat 1 Jerk (any style) Use 75% 1RM of...Read More
