Always Be A Part of Me
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... Read More
Labor Day “McGhee”
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... Read More
Outdoor WOD and Oly Meet
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,... Read More
Ride The Ronnie Miller Express
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... Read More
Coach Lindsay Benchmark
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... Read More
Some Sort Of Mechanized Transportation
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... Read More
Our Little Plan Worked
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... Read More
Kiss For Daddy
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... Read More
A Most Excellent Adventure
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:... Read More
Strength Animals
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... Read More