The 2013 Reebok Strength & Conditioning Open has begun! You can still complete WOD 13.1 for TEAM CFD through 5pm! Get on it!  We’re covering your registration fee! WOD for Sunday 031013 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10...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 Thursday 022813 –  Click Here For Today’s Schedule Ring Dips 5 reps on the minute for 8 minutes Back Squat 5 reps @...Read More

Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Wednesday 020613 – Click Here For Today’s Schedule Back Squat                         2-2-2-2-2 –Rest– 15-12-9-6-3 Reps For Time: KB Thrusters (52/35) Dynamic Pushups Post Workout Time to Comments For the strength segment, after a basic warmup and mobility, perform 5 sets of 2 rep...Read More

New Bootcamps Start on TOMORROW!  Tell your friends and get 50% of your next month’s payment for anyone who registers! WOD for Sunday 010613 – Click Here For Today’s Schedule “Jackie” For Time: Row 1000m 50 Thrusters (45/35) 30 Pullups Post Time to Comments Today’s workout is a Strength & Conditioning Benchmark.  Take the Thruster...Read More

Regular WOD Schedule Today, but no workout at 7pm WOD for Thursday 122712 AMRAP in 12 minutes: 1 Thruster (95/65) and 1 Pullup 2 Thrusters and 2 Pullups 3 Thrusters and 3 Pullups Etc Post Last Round Completed to Comments For today’s workout, set your Thruster load to the same you would use during “Fran”. ...Read More

Please stop in this weekend to pick up your CFD branded holiday gift! WOD for Saturday 122212 –Click Here For Today’s Schedule Parallette Shoot Throughs             50 strict reps –Rest– 5 Rounds Not For Time: 6 Deadlifts (135/95) 6 Bent row 6 Hang power clean 6 Thrusters 6 Pushups (hands on bar) Post Push Press...Read More

Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Friday 113012 – Click Here For Today’s Schedule Front Squat – 90% 1RM                     1-1-1-1-1                  –Rest– AMRAP in 12 minutes: 7 DB/KB Thrusters (45/30)  7 Ball Slams (30/20) Run 200m Post Front Squat Loads and Workout Rounds...Read More

If you ordered a CFD Hoodie, they are in!  You can pick yours up anytime this week.  Just ask your Coach! WOD for Monday 111212 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– Complete 5 two-minute Rounds: 7 Thrusters (135/95) Max Rep Pullups *Rest 60 seconds between rounds Post Back Squat Loads...Read More

WOD for Monday 102912 – Click Here For Today’s Schedule Front Squats Establish 1RM –Rest– 3 Rounds For time: 15 Pullups Run 200m 20 Thrusters (65/45) Rest 1 minute between rounds Post Workout Time to Comments For the Front Squat, take 20-25 minutes to warm up and set a 1RM for the day.  You should...Read More

CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here If you can help with putting up the decorations on Saturday afternoon please email [email protected] WOD for Thursday 102512 – Click Here For Today’s Schedule Back Squat – 85% 2-2-2-2-2 –Rest– 9 Rounds For Time: 5 Thrusters (105/75) 5 Pullups Post Back Squat Loads and...Read More