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Skill Tabata V-ups Tabata Plank hold Tabata Ring Support hold 1 minute rest between each Tabata We’re working on some fundamental gymnastic positions today. We will have a full three rounds of Tabata with one minute rest between rounds. The goal is to do as much work as possible in each twenty second work period.  […]

Skill EMOM for 10 Minutes 1 Split Jerk In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power or squat clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a controlled dip and then […]

Skill EMOM for 10 Minutes Straight set of kipping pull-ups or kipping swings For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds (:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can […]

Skill EMOM for 10 Minutes 1 Power Snatch + 1 Hang power snatch from below the knees Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your […]

[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″] YOGA TODAY REMINDER: Our first Yoga class will be held today at 8AM! Please be on time! This class is open to all CFD members.[/text-with-icon][vc_column_text] WOD Tabata Row for calories Tabata Squats Tabata Two arm […]

WOD In teams of two or three: 3 Rounds for time 40 Sandbag clean 100/70lb 500M uneven farmer carry WORKOUT NOTES We’ll be tackling today’s workout in pairs or in groups of three.  Grab a sandbag, kettlebell and also a dumbbell that you and your partner(s) can agree on.  Start out by knocking out a […]

Skill 10×3 Strict Pull-Up with pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just […]

[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 We will have only one class today at 9:30AM for July 4th.  Friday July 5th we well be open for the 9:30AM, 10:30AM Open gym and Noon class.  Normal hours return Saturday the […]

[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 We will be open for one class at 9:30AM on Thursday, July 4th and open for the 9:30AM, 10:30AM Open gym and Noon class on Friday the 5th.  Normal hours return Saturday the […]

  View this post on Instagram   Class hours for this week! Please note adjusted hours for both Thursday AND Friday! We have a fun workout planned for Thursday that can be done in teams of 3 or in partners! Plan your teams before Thursday and and get ready for some fun! Hint: the workout […]