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My Density Has Brought Me To You

August 6, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, overhead squat, run0

Come cheer on your fellow CFDers TOMORROW from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Rope Climbs Strength: Overhead Squats 2-2-2-2 @ 95% 1RM Metcon: For Time: 30 Back Squat (200/145) Run 1 Mile 15 Back Squat (approx 65%) Time cap of 20 minutes

Mowed One Too Many Lawns

August 1, 2015SiteplicityDaily Workouts, Partner Workoutsbox jumps, burpees, kettlebell swings, row, run, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wall Balls (30/20) 20 Calorie Row, 200 Meter Run...

Shut Up, Chuck

July 25, 2015SiteplicityDaily Workouts, Partner Workoutsburpees, double unders, overhead walking lunge, run, toes to rings0

Mark your calendars for our CF Games Viewing Party TONIGHT starting at 5pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a partner for time – 1. 50ea toes to rings Partner hangs from pull-up bar 2. 50ea OH walking lung w plate (45-25) Partner holds...

More Rides Than Greyhound

July 21, 2015SiteplicityDaily Workouts, Strength Workoutsoverhead squat, power snatch, run0

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skill: Kipping Drills Shoulder mobility Strength: Overhead Squat 6-6-6-6 @ 75% 1RM Metcon: 3 Rounds: Run 400m 21 DB Power Snatch (40/25) Time cap of 12 minutes

That’s All He Does

June 30, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, muscle ups, run0

WOD Strength: Deadlift 6-6-6-6 @ 75% 1RM Metcon: Run 400m Then, 12-9-6 reps Deadlift (315/225) Bar Muscle Ups Then, Run 400m

Couple Cans Short Of A Six Pack

June 28, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutshang power clean, run0

WOD Strength: Hang Power Clean Test 1RM Metcon: With a partner, take turns running: 400m 400m 400m 200m 200m

First Class Ticket To Nowhere

June 23, 2015SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutspistols, rope climbs, run, thrusters0

Flexible Dieting Q&A this Sunday at 9am! WOD Strength: Rope climbs and Pistols Metcon: 4 Rounds 10 Dumbbell Thruster (40/30) Run 400m Time cap of 14 minutes

Weep For The Future

June 14, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsrun, shoulder to overhead, split jerk0

Thanks to all our ladies who came out for WOD and Wine on Saturday! Guys, you’re up next! Details coming soon! WOD Strength: Split Jerk Test 1RM Metcon: For Time: Run 800m Grace (30 x 135/65 GTOH) Run 800m Time cap of 15 minutes

Banana In The Tailpipe

June 8, 2015SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsback squat, double unders, row, run, situps0

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 minutes

Life Moves Pretty Fast

June 3, 2015SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsburpees, clean, deadlift, run0

CFD is going to see the Bulls on Saturday, June 20th! Make sure you reserve your tickets! WOD Strength: Clean 1-1-1 @ 90% 1RM Metcon: EMOM 8 Minutes 5 Deadlift (275/185) 5 Burpees Finish with: 800m max effort

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