Segment 1: “Isabel” 30 Snatches (135/95) Segment 2: 5×1 Snatch Pulls Climbing as heavy as possible Segment 3: 3×2 Back Squat Same weight across around 90% 1RM Endurance: 1600m, rest 4 mins 1200m, rest 3 mins 800m, rest 2 mins 400m, rest 1 min 200m For every interval you will alternate running 200m fast and...Read More
Free Goal Setting Workshop for all CFDers on Saturday, 9/28, 11am! More info here Click Here For Today’s Schedule There is NO ENDURANCE WORKOUT tonight! Coach Ryan on today’s skill segment [youtube]http://www.youtube.com/watch?v=DjwDCrY49c4[/youtube]Read More
CFD hosts our very first in house Weightlifting Meet on Saturday, June15th! Email [email protected] if you’d like to volunteer! WOD for Tuesday 060413 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 5 Rounds: 2 Snatch Grip Deadlift...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 Friday 030113 – Click Here For Today’s Schedule Snatch Pulls 5 sets of 2 reps @100% 1RM Snatch 3 single reps @60%...Read More
TODAY! 10am-12pm FREE Goal Setting and Programming for Strength & Conditioning Veterans Workshop WOD for Saturday 012613 – Click Here For Today’s Schedule Snatch Pulls 2-2-2-2-2 –Rest– 21-15-9 Reps For Time: Snatch (95/65) Chest to Bar Pullups Post Snatch Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of...Read More
Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Tuesday 010813 – Click Here For Today’s Schedule Sn Pulls – 100% 2-2-2-2-2 Snatch – 80% 8×1 –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Pullups KB Swings (70/52) Post Snatch Loads and Workout Time to Comments For the strength segment, first perform 5...Read More
Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Thursday 112912 – Click Here For Today’s Schedule Sn Pulls – 100% 1RM 2-2-2-2-2 Snatch – 80% 1RM 10×1 –Rest– 3 Rounds For Time: 15 Power Clean (135/95) 50 Double Unders Post Snatch Loads and Workout...Read More
Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Tuesday 111312 – Click Here For Today’s Schedule Sn Pulls – 100% 2-2-2-2-2 Snatch – 80% 10×1 –Rest– AMRAP in 7 minutes: 50 Double Unders 9 HSPU Post Snatch Loads and Total Pullups Completed to Comments For the strength segment,...Read More
FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT! Register here WOD for Thursday 101812 – Click Here For Today’s Schedule Snatch Pulls – 100% 2-2-2-2-2 Snatch – 80% 10×1 –Rest– 10 Rounds For Time: 3 Power Snatches (70% 1RM) 3 Burpees Post Snatch Loads and Workout Time to Comments For the strength...Read More
