CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! Only a few spots left! Details here WOD for Friday 051713 – 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...Read More
CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! Only a few spots left! Details here WOD for Monday 051313 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: 1 minute Single...Read More
CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! Details here WOD for Thursday 050913 – 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 8 minutes: 2 Snatch (35%...Read More
CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! Details here WOD for Friday 050313 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: 1 minute Single Unders 30 seconds Right Leg...Read More
WOD for Wednesday 050113 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Complete 3 Rounds (not timed) 1 Hang Power Snatch 1 Hang Snatch 1 Power Snatch 1 Snatch Use 40% 1RM for all Strength: Back Squat...Read More
WOD for Thursday 042513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute of Single Unders 5 minutes of Double Unders (30 seconds on, 30 seconds off) Strength: Snatch 3 singles @70% 3 singles @75% 2...Read More
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 Wednesday 041713 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute of Single Unders 30 seconds of Singles – right 30 seconds of Singles – left 4 minutes of Tabata Double Unders (20 seconds...Read More
WOD for Monday 041513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch Work EMOM for 8 minutes: Full Snatch (35-40% 1RM) Strength: Back Squat 5 reps @50% 5 reps @65% 3 reps @80% 2 reps @90%...Read More
30-minute Mobility Workouts return THIS week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Tuesday 040913 – 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 4 minutes of Tabata Double...Read More
