CFD is hosting the CF Gymnastics Certification today.  There is NO OPEN GYM! Meet in the big room for WODs at 10 and 11am. WOD for Sunday 051213 Warmup (to be completed on your own BEFORE class starts): Jog 800m – Perform 5 Burpees every 100m Conditioning: Part 1:  Pushup Ladder Partners working together, one...Read More

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Details here WOD for Monday 050613 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: Complete 3 Rounds (not timed) 1 Hang...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 Sunday 041413 –  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: 3 Rounds For Time: 30 Hang...Read More

WOD for Thursday 041113 –  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: Press 5 reps @55% 3 reps @65% 3 reps @75% 3 sets of 2 @85% 1RM Skill:...Read More

30-minute Mobility Workouts return THIS week!  Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Tuesday 040913 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Double Unders 1 minute of Single Unders 4 minutes of Tabata Double...Read More

We’ll be doing the final Open WOD, 13.5, tomorrow morning from 9-11am! 30-minute Mobility Workouts return next week!  Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Friday 040513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill:...Read More

Great job to everyone who’s taken on Open WOD 13.4! WOD for Monday 040113 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute Single Unders 5 minutes Double Unders – 30 seconds on/30 seconds off Strength:...Read More

Running and Endurance Workshop on Saturday, March 16th Couple spots left!  Click here for more info WOD for Wednesday 031213 –  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...Read More

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it!  We’re covering your registration fee! WOD for Tuesday 022613 –  Click Here For Today’s Schedule Press 1-1-1-1-1 –Rest– CF Open WOD 11.2 15 min AMRAP of: 9 Deadlifts 12 Pushups...Read More