CFD is sponsoring the Running of the Bulls 8K on Saturday, June 1st!  Volunteers needed to help with our water station from 6:45-7:45am at the corner of Geer and Washington St.  Sign up on the whiteboard! WOD for Sunday 052613 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class...Read More

WOD for Tuesday 091112 – Click Here For Today’s Schedule Press (65%) 9 sets of 3 reps –Rest– “Air Force” Complete the following for time, but do 4 burpees at the start of each minute: 20 Thrusters (95/65) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Post Press Loads...Read More

Bootcamps beginning again on Monday, June 7th! Register TODAY and SAVE 10%! We’re giving you ONE MONTH FREE when you refer a friend to one of our upcoming Foundations Classes! WOD for Sunday 052310 – Click Here For Today’s Schedule  “Airforce WOD” For Time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead...Read More

WOMEN’S SELF-DEFENSE SEMINAR! This Saturday from 12-3pm!  Space still available! We’re giving you ONE MONTH FREE when you refer a friend to our Foundations Class starting Tuesday! WOD for Tuesday 042010 – Click Here For Today’s Schedule  Hang Snatch Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep. –Rest– AMRAP in 15 minutes:...Read More