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Skill Split Jerk 1-1-1-1-1 Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of […]

Strength 5 rounds of 30s Handstand Hold 30s rest For today’s skill work we will be working on handstand holds.  You’ll spend as much of 30 seconds as you can performing a handstand and then 30 seconds resting.  The best way to perform the movement is to use the wall as a reference point for your handstand hold. […]

Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar […]

WOD 7 Rounds of 2 Minutes on 1 minute off 4 Push Press 135/95 lb 20 Double Unders Workout notes: This workout will be scored like you would score the workout “The Chief” You will start each two minute AMRAP with the push press regardless of where you end in your previous round. Score each mini […]

WOD for time * 50 Hang Power Cleans 95/65 lb 50 Medicine Ball Cleans 20/14 lb 1000M Run 35 Hang Power Cleans 95/65 lb 35 Medicine Ball Cleans 20/14 lb 1000M Run 20 Hang Power Cleans 95/65 lb 20 Medicine Ball Cleans 20/14 lb 1000M Run *35 minute time cap Workout notes: Today’s workout definitely  fall […]

Skill Rope Climbs Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of […]

Skill EMOM for 10 Minutes Handstand push-ups The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses […]

Skill Deadlift 2-2-2-2-2 If you were able to make the Deadlift workshop on Sunday, now is your chance to put your new knowledge to the test!  Work up to a strong effort set of  two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge […]

It’s been awhile since we’ve done a group nutrition challenge, but the time has come! September 1-30th we’ll be running the CFD Real Food Challenge! This will be based on the principles of the Whole 30 Diet and will be focused around eating REAL FOOD! There will be an information meeting on Sunday August 28th […]