WOD “Deck of Cards” Number represents repetitions (Face cards = 10, Aces = 200m Run) Suit represents the movement. Hearts = Burpees Diamonds = Sit-Ups Spades = Kettlebell Swings Clubs = Goblet Squats Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card.Read More
Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 Metcon: 3 Rounds 21 Situps 15 Push Press (135/95) 9 Burpees Time cap of 12 minutesRead More
Some changes to our programming beginning this week. Read here. And here’s the link to the full template through the first week of January. WOD Strength: Press 5-5-5-3-3-3 Metcon: 3 rounds for time: 50 Situps 25 Hand Release PushupsRead More
Thank you to our CFD Veterans and all those who serve! WOD “Armistice” 9 minute AMRAP 100-meter sprint 11 sit-ups 11 air squats 100-meter sprint 22 sit-ups 22 air squats 100-meter sprint 33 sit-ups 33 air squats *add 11 to the sit-ups and air squats for each additional round 2-minutes of rest, followed by: 9...Read More
Join us for a special WOD, “Helen Meets Grace” on Saturday, November 15th during our 9 and 10am classes to support the cause! Everyone is welcome to WOD that day, but we hope you will also consider donating or starting your own fundraising page to support this worthy cause. You can do that here WOD Skill:...Read More
Need help with some of your gymnastics skills? We’re hosting TWO awesome workshops in November with a CF Trainer and D-1 Gymnast. Check ‘em out! Read More
Need help with your Snatch? Join Dr. Stew TOMORROW from 12-2 for a Snatch and Shoulder seminar. Click here We’re holding a Strength & Conditioning Total on Saturday, December 6th to finish the new programming cycle. Read moreRead More
