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WOD 2 Rounds for time 1000M Run 30 Clean & jerks 135/95 lb Workout notes Today’s workout is a simple couplet with 2K of running and an opportunity to attack “Grace” twice.   Start each round with a run down to the Cantrill sign and back.  When you return to the gym you’ll be tackling thirty […]

WOD 10 rounds of 90s on 90s off 9 Toe to-bar 12 Power snatch 75/55 lb Max reps burpees over the bar Workout notes We have an interval style workout on the menu today.  The workout is ten rounds of ninety seconds of work and ninety seconds of rest.  Each round starts with a small […]

Skill Every 90s for 10 rounds 20 seconds of drag rope double unders then 1 squat clean & jerk Today we have odd timing setup for our barbell work.  We’ll use a ninety second interval timer and you will have ten opportunities to work up to a strong effort clean & jerk. Be  Before each […]

Skill 8 Rounds of 20 Seconds arch hold 10 seconds hollow hold We are using the Tabata clock today for a short but high intensity bout of midline strength work. You will have four minutes to alternate between the arch and hollow hold at a 2:1 split.  In the arch, or superman, you should try […]

Skill EMOM for 10 Minutes 1 Hang power clean from above the knees + 1 hang power clean from below the knees We have a fun barbell complex on the menu today.  You will have ten opportunities to attempt a two position hang power clean complex.  Start by deadlifting the bar to the hang and […]

  View this post on Instagram   Hey CFD! Keep your eye out for Tatum! She’s going to be helping everyone get checked in during some of our busier evening classes! If you have any questions about how to check in for a class make sure to ask her or a coach! We’re working on […]

Skill Back Squat 7-7-7 Today we’re performing 3 sets of 7 Squats working up to a moderate set. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and […]

WOD with a clock set for 21 minutes 7 Minutes of Rowing for meters then 7 Minutes of “Cindy” 5 pull-ups 10 Push-ups 15 squats 7 Minutes of Air assault for calories Workout notes For today’s workout we have three different mini AMRAP’s sandwiched together into a long twenty-one minute workout.  Two stations will have […]

WOD AMRAP in 25 Minutes with a partner 10-20-30-40… Sandbag squat clean to over the shoulder 100/70 lb 20-40-60-80 … Burpee box jumps 24/20 ” Workout Notes Today’s workout will be completed with a partner! If you and your partner can’t decide on the same weight or box height you don’t necessarily need to use […]

Skill [odd] straight set of kipping toe-to-bar [even] 30 seconds of drag rope double unders Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders. We’ll be using a one minute interval timer, alternating between movements which will give you five attempts at both skills.   If you […]