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Skill 1-1-1-1-1-1-1 Split Jerk Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under […]

Strength Deadlift 8-5-5-3-3-3-3 Work up to a heavy 3 rep max for the day.  The first few sets should be very light.  Remember to practice setting your back as you address the bar and assess your setup before you lift.  Maintain your posture as you increase the weight and work up in weight in small increments.   […]

Skill Tabata Hollow Rock Rest 1 Minute Tabata Handstand Hold There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  If you are still working on handstands try working only during the 10 second period and resting […]

Strength 1RM Weighted Pull-Up Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your […]

WOD 30 Front Squats 135/95lbs 400M Run 20 Front Squats 135/95lbs 400M Run 10 Front Squats 135/95lbs 400M Run Workout notes: For most of us this is going to be high volume front squats! Come up with a rep scheme that gets you through each round by doing sets.  It’s probably not a great idea to go to failure […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We have only 1 scheduled class today at 8:30AM. At 9:30 we will start our holiday party and competition. [/creativ_alertbox] Here’s a taste of our 1st ever Hometown Hoedown Holiday Celebration and in house competition for CFD members!  Give these workouts a whirl and stick around for the festivities if you […]

Here are the heat assignments we will roll with tomorrow!  These are essentially in the order that people signed up along with some considerations for equipment. The briefing will start at 9:30 and we’ll get right into the first heat after that.  See you all tomorrow! Live leaderboard will be available at hometownhoedown.com! Event 1 Heat […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””] The 1st annual Hometown Hoedown events are announced and located here. We’re so excited to have so many people participating on Saturday! If you have any questions about the events, or which division is appropriate for you talk to a coach or shoot us a message.  [/creativ_alertbox]   Skill 5 Rounds Not […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””] The 1st annual Hometown Hoedown events are announced and located here. We’re so excited to have so many people participating on Saturday! If you have any questions about the events, or which division is appropriate for you talk to a coach or shoot us a message.  [/creativ_alertbox] Skill Tabata Double Under […]