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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 […]

[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 […]