Skill 1RM Push Press Today we are working up to a one rep max push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  After driving the bar off of your shoulders, keep your legs squeezed tight and resist the temptation to drop under the bar and perform […]

Skill  5 rounds 20 seconds Hollow Rock or Hold 20 seconds Plank Hold 20 seconds rest Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good […]

Skill  EMOM for 10 minutes 1 Hang Squat Clean We’re working on lifting technique today. Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice […]

Skill EMOM for 10 minutes [odd] Straight set of Toes to Bar [even] Straight set of Handstand Push-ups During today’s EMOM we are working on two high skill movements. If you are new to toes to bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””] What a blast! Thank you so much to those of you that came out Saturday to compete, cheer and hang out.  Special thanks to everyone that helped us with judging, scoring, setup and everything else it took to make the Hometown Hoedown a success.  Final  leaderboard and event results are available at […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]There will be no 6:30 pm class tonight to allow for set up for the Hometown Hoedown! There will also be no regular classes on Saturday. If you are competing make sure to show up at 8am! Heat 1 will kick things off at 8:30 sharp! If you are coming to cheer […]

Skill EMOM for 10 minutes 3 Push Press Today we are working on the push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  Keep your lower half locked and resist the temptation to drop under the bar and perform a jerk. When returning the bar to […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We are so excited for the 3rd Annual Hometown Hoedown! If you are signed up to compete show up at 8am! Heat 1 will begin promptly at 8:30am! If you are not competing come anytime to cheer on your fellow CFD’ers and hang out! We will have the “Who is Hungry” food […]

Skill 8×2 Weighted Pull-Up Perform 8 sets of 2 weighted pull-ups and increase the weight across each set if possible. If you are not quite ready for weighted pull-ups but can do strict bodyweight pull-ups, get through as many sets of 2-3 as possible in the time allotted.  If you do not have strict pull-ups yet […]

Skill 1 RM Power Snatch Today we are working up to a max effort power snatch for the day.  You will still want to focus on getting under the bar as you would a squat snatch, but focus on catching the bar somewhere above parallel for the rep to be considered a power snatch.  If […]