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Skill EMOM for 10 Minutes 1 Squat snatch Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement […]

  View this post on Instagram   NEW YEAR, NEW CLASS! We’re so excited to announce the addition of a new class at CFD! “CFD Sweat” will be a barbell free class meant to get your heart rate up and leave you nice and sweaty! Classes will start on January 13th and will run Monday-Friday […]

GYM CLOSED TODAY Please note: We are closed Wednesday, January 1st for the New Years Day holiday. Normal hours return Thursday, January 2nd.

NEW YEARS HOURS Please note: We will be open for one class today, December 31st at 9:30AM and closed Wednesday, January 1st for the New Years Day holiday. Normal hours return Thursday, January 2nd. WOD 10 Rounds of 2 minutes on 1 minute off [odd] 20 Wall ball shots then max reps burpees [even] 20 […]

NEW YEARS HOURS Please note: We will be open for one class tomorrow, December 31st at 9:30AM and closed Wednesday, January 1st for the New Years Day holiday. Normal hours return Thursday, January 2nd. Skill Front Squat 1-1-1-1-1 Work up to a strong effort 1 rep front squat.  Start light and increase the weight for […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″] PLEASE NOTE This Sunday will be our last gymnastics class. Starting in the New Year we will be moving Open Gym up to 12-1. Gymnastics programming will be available by request during this time for […]

WOD With a clock set for 26 minutes 3 times through the following 2 Minutes of 5 Deadlift 225/155 lb 15 Wall ball shot 20/14 lb 10/9′ 1 Minute rest 2 Minutes of Row for calories 1 Minute rest 2 Minutes of Air assault bike for calories 1 Minute rest Workout notes For today’s workout […]

Skill EMOM for 10 Minutes 10 Drag rope double unders then Straight set of toe-to-bar We’ll use a one minute interval timer for today’s workout. Ten minutes will be on the clock to work on two difficult skills.  Start every minute with a small set of drag rope double unders.  The idea here is to […]

CLOSED TODAY Please note!  We will be closed today, December 26th. Normal hours resume Friday the 27th.

CLOSED TODAY AND TOMORROW Please note! We will be closed today and tomorrow the 26th for the holiday. Normal hours resume Friday.