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[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 E2MOM for 10 […]

We’re excited that so many folks have decided to sign up for the in house competition.  We have plenty of room for any member that wants to participate.  If you are not sure what category you fall into take a look at the competition events below.  For those of you that have signed up remember that […]

Strength 2-2-2-2-2-2-2 Push Press Working from the floor,  perform a 2 Rep push press, increasing with each round. Make sure you do not re-bend the knees to lock out the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep. […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]We’re holding the 1st Annual Hometown Hoedown this Friday! If you’re not sure which category to sign up for here are some general guidelines: Rx’d men: Chest-To-Bar Pull ups. Rx’d Women and all Masters: Pull ups. Scaled: No Pull Ups. If you can regularly Rx most weights and movements in class WOD’s […]

WOD AMRAP in 15 Minutes 3 One Arm Kettlebell Hang Clean 24/16kg 3 One Arm Kettlebell Hang Clean and Press 24/16kg 3 One Arm Kettlebell Hang Snatch 24/16kg 15 Double Unders Alternate Arms Each Round Workout notes: The heart of this workout is the one arm kettlebell complex.  Spend some time practicing the movement and working on transitioning […]

WOD 10 Rounds for Time 1 Clean and Jerk 5 Pull-ups 15 Air Squats Workout notes: Notice that there is no “benchmark” weight for this workout.  Your score will be your time and your Clean & Jerk weight.  Any method of clean or jerk is acceptable(squat, power, split… etc).  The total rep count is low and the […]

Skill Row 1000M Use this time to test your 1000M row!  Remember that for most this length is probably a little too long to go all out on so you might need to dial it back a bit at first and find a pace that you can sustain for a couple of minutes but be […]

Strength Hang Power Clean 3-3-3-3-3 Work up to a moderately challenging 3-rep hang power clean.  Start light and increase with each successful attempt.  Work on landing in a partial squat and getting successively deeper as you increase the weight and/or get fatigued.  If you are not already utilizing the hook grip you will absolutely need to with this […]

  [creativ_alertbox colour=”theme” custom_colour=””]Last year around this time we held an open tryout to select CFD members for a local fitness competition. The response was amazing and we had so much fun with the 28 folks who tried out that we want to do it again so we’re holding our own competition.   This year […]