WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “DG” AMRAP in 10 minutes: 8 Toes to Bar 8 DB Thruster (35/25) 12 DB Walking LungeRead More

Strength & Conditioning Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD  Strength: Snatch Balance w/no feet (watch the video!) 2-2-2-2-2-2 Complete with as much weight as possible.  Note that the feet DO NOT move! Metcon: 21-15-9 For Time: Toes to Bar Box Jump (30/24)Read More

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: Kipping drills Deadlift mobility Strength: Deadlift Test 1RM Metcon: 21-15-9 Clean and Jerk (135/95) Toes to Bar Time cap of 12 minutesRead More

Mark your calendars for our CF Games Viewing Party TOMORROW starting at 5pm! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: “Lindsay” 20min AMRAP: 5 toes to bar 10 push ups 15 KB Swings Round # Power Clean (155/115) So 1st round finishes with 1PC, 2nd with...Read More

Mark your calendars for our CF Games Viewing Party THIS Sunday starting at 5pm! WOD Skill: Handstand Drills Strength: Press 2-2-2-2 @ 95% 1RM Metcon: For Time: 50 Toes To Bar 50 front rack lunges (155/105) 50 foot handstand walk (sub 50 handstand kickups) 50 ring dips Time cap of 15 minutes Bootcamp Workout: Bodyweight DayRead More

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: Team of 2, both athletes complete each task 30-calorie row – Deadlift hold while trailing teammate rows (225/155) 30 handstand push-ups – Handstand hold while trailing teammate...Read More

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: Kipping Pullup and T2B practice Strength: Hang Power Clean/Power Clean 2-2-2-2 @ 85% 1RM 1st rep of each set of 2 is HPC, 2nd rep PC Metcon: 4 Rounds Suicide Run (approx 90ft/90/90/90 – 4x down and back the pullup rig)...Read More

Oly Class Saturday morning at 9am and Pullup Class Sunday at 9am!  Special Shoulder Health Seminar with Dr. Krista Sunday morning at 10am! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: 6 Rounds for Time 5 Toes 2 Bar 10 Pushups 15 Wall balls (20/14)Read More

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 Bulls!  Join us on Saturday, June 20th for our annual outing.  Get your tickets here WOD Strength: Back Squat 65% x 5 75% x 3 80% x 2 3-3-3-3-3 @...Read More