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GYM CLOSED

AMRAP in 20 minutes10 box jumps7 hang power clean 4 thrusters It’s the last workout of the year at CFD! Have some fun with this one guys and enjoy every minute! Except maybe the thrusters…those might not be enjoyable:) The thruster weight should be a bit of a challenge today since the rep count is […]

AMRAP in 10 minutes 6 alternating devil press 12 weighted step ups Ten minutes on the clock today with devil press and weighted step-ups. You will use one dumbbell for both movements so choose your weight wisely. Focus on keeping an upright chest on the step-ups as you drive through the working leg to stand […]

Skill Unbroken double under ladder in eight minutesclimb as high as you can 2-4-6-8 …OR5-10-15-20 …OR10-20-30-40 … standard: single undersrx: double underssport: double unders with or without a drag ropeoverachiever: triple unders or drag rope double unders Workout of the day AMRAP in 12 minutes 6 push-ups6 sumo deadlift high pull Today’s workout features small […]

Workout of the day 5 rounds of 3 minutes on 1 minute off3 power cleans2 front rack walking lunge steps1 front squat Workout notes Today’s workout is a five round interval workout with three minutes of work and one minute of rest between each round. The rep count for each round is low so you […]

Workout of the day AMRAP in 20 minutes10 deadlift10 right arm dumbbell push press10 left arm dumbbell push press10 weighted sit up w/ dumbbell Workout notes We’re back in action today! You’ll need a dumbbell and a barbell for this workout. This workout is pretty long so be conservative when it comes to choosing your […]

AMRAP in 20 minutes 10 deadlift 10 right arm dumbbell push press 10 left arm dumbbell push press 10 weighted sit up w/ dumbbell standard: 155/105 lb, 35/20 lb rx: 225/155 lb, 50/35 lb sport: 275/185 lb, 65/45 lb overachiever: 315/205 lb, 75/55 lb

Gym closed today. Normal hours return tomorrow!

Gym closed today. Happy Holidays!

Workout of the day AMRAP in 20 minutes12 power cleans25 push-ups Workout notes Before we close up for the next two days, enjoy this twenty minute workout with a bit of a festive rep scheme! The power clean weight doesn’t need to be light, but it should be manageable. Plan for something that allows you […]