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EMOM for 10 Minutes [odd] straight set of kipping toe-to-bar [even] 30 second handstand hold or free standing handstand Use this time to practice your kipping swing or toe-to-bar with a kip as well as your positioning during a handstand. We’ll be using a one minute interval timer, alternating between movements which will give you […]

Skill EMOM for 10 Minutes 1 Push Jerk + 1 Split Jerk Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete […]

SKILL 2RM Strict Weighted Pull-Up Work up to a strong effort double for a weighted pull-up.  If you are not quite ready for weighted pull-ups perform sets 0f 2 or more strict pull-ups without weight rather than kipping.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring […]

Skill EMOM for 10 Minutes 1 Power clean with pause below the knees We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the […]

WOD 5 rounds with one minute on each station 1 minute of rowing for calories 1 minute of sandbag squats 100/70 lb 1 minute air assault bike for calories 1 minute of sandbag lunges 100/70 lb 1 minute of rest Workout notes We’ll have almost twenty five minutes on the clock for today’s workout.  The […]

WOD AMRAP in 20 minutes 5 Strict pull-ups 10 Push-ups 15 Box jumps 24/20″ Workout notes We have a fairly long workout on the menu today.  You’ll need a box for box jumps and a station for pull-ups.  The workout calls for strict pull-ups so setup a band or rings if twenty minutes of strict […]

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 […]