7 Year Itch
WOD Skills: Kipping Pullups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible (1 rep of each makes up the 2 reps) Metcon: AMRAP... Read More
Absolutely Will Not Stop
Join us this morning at 9am for a Q&A on the basics of Flexible Dieting WOD Strength: Take 20 minutes to make up a missed... Read More
First Class Ticket To Nowhere
Flexible Dieting Q&A this Sunday at 9am! WOD Strength: Rope climbs and Pistols Metcon: 4 Rounds 10 Dumbbell Thruster (40/30) Run 400m Time cap of... Read More
Pass Out At 31 Flavors
WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: Teams of 2 50 Thrusters (135/95) 10 rope... Read More
Negative Ghost Rider
Pullup Class this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon:... Read More
The Donger Need Food
CFD is going to see the Bulls on Saturday, June 20th! Make sure you reserve your tickets! WOD Strength: Back Squat Test 1RM Metcon: 15-12-9... Read More
So Now You See The Light
We have a new “Members Only” group on Facebook. Get on there so you stay in the loop. Link here CFD is going to the... Read More
Dry Your Tears
Our new 7 week programming cycle started Monday! Here’s the template WOD Strength: Rope Climbs and Handstand Pushups Take 20 minutes to practice either or... Read More
In It To Win It
WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: With a partner alternating movements: AMRAP in 30... Read More