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WOD AMRAP in 20 Minutes 15 Box Jump 24/20″ 12 Toe-To-Bar 9 Two-Arm Dumbbell Push Press 45/30lb Workout notes:  Choose a box that you are comfortable jumping to for the entire workout. If rebounding each jump is not sustainable try to jump up, step down so that you can keep moving at a consistent pace. Knees […]

Strength Back Squat 3-3-3-3-3 Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat […]

SKill EMOM for 10 Minutes 1 Power Clean + 1 Split Jerk Today’s skill work is a clean and split jerk.  For most athletes the focus will be on the split jerk itself but don’t forget about the power clean. Make sure you are still dropping into a partial squat with your feet setup just […]

Skill 10×1 Lunge Kick to Freestanding Handstand Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning […]

    Skill EMOM for 10 Minutes Squat Clean + Hang Squat Clean Today’s skill work is a barbell complex. You’ll start working from the floor and perform a full clean.  Without dropping the bar reset your hook grip bring the bar down to the hang position and complete another rep.  If you are new […]

  Don’t forget to swipe! Starting tomorrow we’ll be handing out swipe cards to all members and asking that you record your attendance in classes!  We’re growing and preparing for a move and this necessary step will help us to better organize classes and give you the best possible gym.  Thank you so much CFD! […]

WOD AMRAP in 20 Minutes 400M Run 1 Minute Rest 1 Minute of Double Unders 1 Minute Rest Workout notes: For today’s workout you will end up with two scores.  The first will be your total number of 400M Trips and the second your total number of double unders completed.  Make a strong effort during each work […]

WOD AMRAP in 20 Minutes 3 Heavy Squat Cleans Shuttle Sprint (5-10-15M) Rest 60 Seconds Workout Notes: For this workout the recommendation is to go with a heavier squat clean weight than what you would normally do in lighter weight metcon.  Work up to a weight that is challenging but one that you can complete each rep […]

Skill EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds Push-Ups You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to […]