CFD In House Weightlifting Meet Mark your calendars for Saturday, June 15th! Details coming soon! WOD for Tuesday 042313 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes: Snatch from 1st position Snatch from...Read More
WOD for Thursday 041113 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Press 5 reps @55% 3 reps @65% 3 reps @75% 3 sets of 2 @85% 1RM Skill:...Read More
We’ll be doing the final Open WOD, 13.5, tomorrow morning from 9-11am! 30-minute Mobility Workouts return next week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Friday 040513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill:...Read More
Great job to everyone who’s taken on Open WOD 13.4! WOD for Sunday 033113 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from...Read More
WOD for Monday 032513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Clean Work – “Shankle Complex” Complete 5 Rounds (not timed) 1 Deadlift 3 Hang Clean Pulls 1 Hang Clean 2 Jerks Use 40% 1RM for...Read More
WOD for Sunday 032413 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: “Partner “”Maltz””: 400m run 50 Pull-ups...Read More
We’ll be taking on CF Open WOD 13.3 Saturday morning from 9-11! WOD for Friday 032213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Double Unders 1 minute of Single Unders 1 minute right foot Single Unders 1...Read More
Look over to the right! That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it! We’re covering your registration fee! WOD for Sunday 030313 – Click Here For Today’s Schedule For Time: Run 800m 30 Situps 15 Good Mornings (45/35) Run 400m 30 Situps 15...Read More
Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Sunday 022413 – Click Here For Today’s Schedule Jerk 3-3-3-3-3 –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Jerk Loads and Workout Time to Comments For the strength segment, after a basic warmup...Read More
Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Wednesday 022013 – Click Here For Today’s Schedule Handstand Pushups 5 Reps EMOM for 12 minutes –Rest– For Time: Run 400m 21 KB Swings (52/35) Run 200m 21 KB Swings Run 100m 21 KB Swings Run 100m 21 KB Swings...Read More
