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AMRAP in 20 Minutes1-2-3-4-5-6-7 …burpeessquat cleans Today’s workout is a long duration time priority couplet with a difficult rep scheme and two difficult movements. You’ll start with one rep of each before moving on to two and then three and so on climbing has high as you can in twenty minutes. Those first couple of […]

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!