We’re having a Protein Pancake Breakfast on Sunday during the WODs! Join us! WOD Skills: Crawling drills Strength: Clean 3-3-3-1-1-1 first set around 80% and work up to 1RM for the day Metcon: 3 Rounds: 50 Double Unders 25 Toes to Bar 5 Snatch – full squat (135/95) Time cap of 15 minutesRead More
WOD Skills: Snatch and Clean drills Strength: Clean 3-3-3-1-1-1 work up to 85% 1RM by the last set Metcon: AMRAP in 10 minutes 3 Full Snatch (135/95) 30′ Burpee Broad JumpRead More
Come cheer on your fellow CFDers this Saturday from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Overhead Squat mobility Snatch drills Strength: Snatch 1-1-1-1-1 @ 90% 1RM Metcon: 4 Rounds: 10 Pushups 30 Double Unders Time cap of 10 minutesRead More
Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Snatch drills – drops, heaves, and balances Strength: Snatch Test 1RM Metcon: “Randy” For Time: 75 Power Snatch (75/55)Read More
Friday WODs and Bootcamps in the morning only! All evening activities are cancelled! WOD Strength: Snatch 1-1-1-1 @ 95% 1RM Metcon: For time: 75 Clean and Jerk (1/2 Body weight)Read More
Need help with your Clean & Jerk? Check out the C&J Fundamentals class tomorrow at 11am with Coach Dan! WOD Strength: Snatch 1RM Metcon: 5 Rounds 8 Snatch Grip Deadlifts 185/135 8 Hand Release Push Ups Then: Run 800m for timeRead More
*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Hang Snatch warmup with increasing loads 50% x 2 60% x 2 65% x 1 70% x 1 75% x 1 1-1-1-1 @ 80% 1RM Metcon: For Time: 5 Snatch (135/95) 15 Pushups 30 Kettlebell Swing (62/44)...Read More
Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here WOD Strength: Snatch Test 1RM Metcon: Festivus WOD 1 For Time: Row 1K 50 Wall Ball (20/14)Read More
