Our Ladies Only WOD and Wine is THIS SATURDAY at 5:30!  Please RSVP! WOD  Strength: Back Squat 6-6-6 @ 75% Feeling good?  Go for max reps on Set 3 Metcon: Pick your order, For Time: Row 1k 100 DU Run 800m 50 Abmat Situps Time cap of 15 minutesRead More

Pullup Class this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP 25 Teams of 3 3k Row Buy-In -in remaining time- 50 Hang Power Snatch (75/55) 50 Thrusters (75/55) 50 Sumo Deadlift High-Pulls (75/55)Read 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

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 20 -2k Row Buy-In- 50 Wall-Balls (30/20) 200 Meter Run w/ Med-BallRead More

Our new 7 week programming cycle started Monday!  Here’s the template WOD Strength: Rope Climbs and Handstand Pushups Take 20 minutes to practice either or both skills Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pullups  Time cap of 12 minutesRead 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

WOD Strength: Power Clean 50% x 2 60% x 2 70% x 2 80% x 1 85% x 1 1-1-1 @ 90% 1RM Metcon: Partner WOD: Rest/Row 1: 3 x 500 M row at 85% effort One rests the entire time while the other rows Try and bring your time down by 5 Seconds as...Read More

The CFD Pullup Challenge is coming on Saturday, May 2nd!  There are three divisions (including with bands) so everyone can participate!   WOD Strength: Hang Snatch From the hip or just above/below the knee 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 85% x 1 90% x 1...Read More

WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Jackie” For Time: Row 1000m 50 Thrusters (45/33) 30 PullupsRead More

Pullup, Muscle Up, Rope Climb Session this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: “Christine” 3 Rounds Row 500m 12 Deadlift (bodyweight) 21 Box Jumps (20″)Read More