Need help with Handstands and Handstand Pushups? Check out our Handstand Session THIS MORNING at 9am! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: With a partner: 20 Burpee Box Jumps (20/24) 20 T2B 20 squat cleans (ahap) Run 800 M 20 squat cleans 20 T2B...Read More
Olympic Weightlifting Class today at 11am! Snatch Balance, Snatch, Clean, and Back Squats on tap today! Need help with Handstands and Handstand Pushups? Check out our Handstand Session this Sunday at 9am! WOD Strength: Bench Press warmup with building sets of 5-3-2-2-1 reps up to the working weight 1-1-1 @ 95% 1RM Metcon: AMRAP in...Read More
Need help with Handstands and Handstand Pushups? Check out our Handstand Session this Sunday at 9am! Registration is OPEN for the CFD Pullup Challenge on April 4th! Divisions for just about ALL skill levels! WOD Strength: Deadlift Warmup with building loads of 5-3-2-1 reps 6-6-6 reps at 75% 1RM If you’re feeling good, go...Read More
Have you registered for The Open yet? Starts FRIDAY! WOD Strength: Back Squat Test 1RM Metcon: 3 Rounds For Time: Run 400m 10 Clean and Jerk (185/135)Read More
Muscle Up practice session this morning from 9-10am with Dave! If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen! No pullups? Come anyway, and we’ll work on those too! WOD Strength: Take 20 minutes to make up a missed strength segment from the past...Read More
Thanks to everyone who came out for the Valentine’s Day Challenge! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: In teams of two, partners alternate task to complete 10 rounds of: 10 Toes to Bar 10 Burpee Box Jump Overs 200m RunRead More
Have you registered for The Open yet? Starts February 26th! WOD Strength: Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: 3 Rounds for time of: 15 Ring Dips 25 Walking KB Lunges (52/35) Run 400m Time cap of 15 minutesRead More
Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM and get as heavy as possible Metcon: 4 rounds 5 DB Manmakers (35/25) 10 DB Thrusters Run 400m Time cap...Read More
Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Hang Power Snatch 3-3-3-1-1-1 As heavy as possible Metcon: For time: 15 Muscle Ups Run 800m 12 Muscle Ups Run 400m 9 Muscle Ups Run 200m Time cap in 15 minutesRead More
Our new Olympic Weightlifting Class begins next week! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Nicole” Complete as many rounds in 20 minutes as you can of: Run, 400m Pull-up Max SetRead More
