WOD Strength: Hang Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: “Grindy” 10 Clean and Jerks (135/95) 3 Rounds of “Cindy”(5 pullups 10 push ups 15 squats) 10 Clean and Jerks 3 Rounds of Cindy 10 Clean and Jerks Time cap of 20 minutes  Read More

WOD Metcon: “McGhee” AMRAP in 30 minutes: 5 pound Deadlift (275/185) 13 Push-ups 9 Box jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth...Read More

We are hosting a Developmental Olympic Weightlifting Meet today from 9am-1pm!  We WILL have WODs at 9 and 10am in the park behind the gym, as well as our Community Workout at 11am.  There is Open Gym today from about 1-3pm!   WOD: 25 MIN AMRAP –Ascending ladder— 1 suicide 1 round of (5 burpees,...Read More

Come cheer on your fellow CFDers this Saturday from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Overhead Squat mobility  Snatch drills Strength: Snatch 1-1-1-1-1 @ 90% 1RM Metcon: 4 Rounds: 10 Pushups 30 Double Unders Time cap of 10 minutesRead More

Mark your calendars for our CF Games Viewing Party TOMORROW starting at 5pm! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: “Lindsay” 20min AMRAP: 5 toes to bar 10 push ups 15 KB Swings Round # Power Clean (155/115) So 1st round finishes with 1PC, 2nd with...Read More

Join us for Thirsty Thursday this week at Motorco, 7:30pm!  Nothing formal…just some casual time away from the WOD with you CFD friends! Strength: Press 6-6-6-6 @ 75% 1RM Metcon: AMRAP in 12 minutes: 5 Power Snatch 10 Pushups (scale up option: Handstand Pushups) 20 Double UndersRead More

WOD Strength: Overhead Squat Test 1RM Metcon: For time: 100 pullups 3 minute rest 100 pushups Time cap of 20 minutes If these numbers seem unrealistic to you, choose a set number of each and hit it.  Or cap each at a certain time point.Read More

Last chance to get tickets for the Bulls Game on June 20th!  Reserve them today here! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “The Chief”  5 Rounds – 3 minute AMRAP 1 min rest Between Rounds 3 x Power Clean (135/95) 6 Pushups 9 Air...Read More

Oly Class Saturday morning at 9am and Pullup Class Sunday at 9am!  Special Shoulder Health Seminar with Dr. Krista Sunday morning at 10am! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: 6 Rounds for Time 5 Toes 2 Bar 10 Pushups 15 Wall balls (20/14)Read More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Partner workoutout, both Run together, split “work” in the gym: Run 800m 100 KB swings Run 800m 50 Push Up Run 800m 50 PullupsRead More