Please stop in this week to pick up your CFD branded holiday gift! WOD for Friday 122112 –Click Here For Today’s Schedule Push Press- 90% 1RM              1-1-1-1-1 –Rest– 20/15/10/5 Reps For Time: Wall Ball (20/14) Pullups Run 200m Post Push Press Loads and Workout Time to Comments For the strength segment, after warming up...Read More

Join us for our Annual Holiday Party next Saturday, December 8th! Details and RSVP here WOD for Tuesday 120412 – Click Here For Today’s Schedule Banded Deadlifts – 50% bar weight + 30% band tension                         12 sets of 2 reps –Rest– 30 Back Squat (1x body weight) Sprint 200m 30 6-Count Burpees Post Deadlift Loads...Read More

Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Friday 113012 – Click Here For Today’s Schedule Front Squat – 90% 1RM                     1-1-1-1-1                  –Rest– AMRAP in 12 minutes: 7 DB/KB Thrusters (45/30)  7 Ball Slams (30/20) Run 200m Post Front Squat Loads and Workout Rounds...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Sunday 111812 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: Run 200m 8 Back Squats (185/115) 12 Pullups 24 Double Unders Rest one minute between rounds Post...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Friday 111612 – Click Here For Today’s Schedule Deadlift – 90%         1-1-1-1-1                           –Rest– 3 Rounds for Time: Run 200m 10 Overhead Squat (115/75) 5 Chest to Bar Pullups Finisher: Turkish Get Ups 5 each side as heavy as...Read More

WOD for Friday 110912 – Click Here For Today’s Schedule Push Press – 90% 1RM 1-1-1-1-1 –Rest– 3 Rounds For Time: Run 200m 7 Handstand Pushups 50 Air Squats Finisher: Face Pulls 100 Reps Post Push Press Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of  single...Read More

WOD for Tuesday 110512 – Click Here For Today’s Schedule Front Squat – 75% 1RM 10 sets of 2 Reps –Rest– 5 Rounds For Time 10 Pistols 15 Wall Ball (20/14) Run 200m Post Front Squat Loads and Workout Rounds to Comments For the strength segment, after warming up perform 10 sets of 2 rep...Read More

WOD for Monday 102912 – Click Here For Today’s Schedule Front Squats Establish 1RM –Rest– 3 Rounds For time: 15 Pullups Run 200m 20 Thrusters (65/45) Rest 1 minute between rounds Post Workout Time to Comments For the Front Squat, take 20-25 minutes to warm up and set a 1RM for the day.  You should...Read More

THANKS to everyone who came to the HALLOWEEN PARTY!   WOD for Sunday 102812 – Click Here For Today’s Schedule In teams of two, with only one partner working at any time, complete: 150 Wall Ball Shots (20/14) 1200m Relay Run with Med Ball (break up any way) 100 Burpees Post Workout Time to Comments...Read More

CFD HALLOWEEN PARTY is TOMORROW at 7pm! RSVP here WOD for Thursday 102612 – Click Here For Today’s Schedule Overhead Squat 2-2-2-2-2 Hang Snatch – 75% 8×1 –Rest– For Time: Run 400m 30 KB Snatch – right (52/35) 30 KB Snatch – left Run 400m Post Overhead Squat and Hang Snatch Loads and Workout Time...Read More