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Happy Easter! CFD will be open for normal class hours at 11 and 12 today. There will NOT be a free intro class today at 1:00. If you still need to do 13.4, Kirsten will be at the gym from 9:30-11.   Strength 5×3 Overhead Squat WOD AMRAP in 10 Minutes of 15 Box Jumps 24/20inch10 […]

Skill 3 Rounds of  1 Minute L-Sit,1 Minute Handstand Hold10 Hollow Body CTB  Chin Ups 1 Minute Plank Hold Rest as needed   WOD AMRAP in 7 Minutes of  3,6,9,12,15,18,21 … Clean and Jerk 135/95lbToes To Bar

Happy Birthday Liat! In honor of Liat’s birthday we’re doing “Annie” today! Here’s your chance to put those double unders to the test that we’ve seen you all working on lately! And if you see Liat, make sure you wish her a happy birthday!  OPEN WOD STUFF: There will be a group of people doing 13.4 […]

Strength 5×2 Front Squat WOD 3 rounds for time of  15  Dumbbell Power Cleans 40/30lbs15  Dumbbell Squats15  Dumbbell Push Press

Skill 10 Min Unbroken DU Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  WOD 5 Rounds with 1 minute of work on each of the following 3 stations. BurpeesKettlebell Swings 24/16kgBox Jumps  1 minute rest between each round.  Your score is your total number of reps for all 15 minutes […]

Strength Working from the floor: EMOM for 12 Minutes EVEN – 3 Jerks  ~ 70% of 1RM JerkODD – Rest WOD AMRAP in 10 Minutes of 5 Power Cleans 135/95lbs10 Push Ups

Strength Deadlift 5×3 WOD AMRAP in 15 minutes of 30 2-Count Mountain Climbers20 See The Lights 25/15lbs10 CTB Pull Ups 

WOD 800M Run100 Kettlebell Swings 24/16kg100 Air Squats100 Push-Ups800M Run Partition the swings, squats and push-ups as needed.  Start and finish with 1/2 mile run. 

Skill 1600M Row For Time  WOD AMRAP in 8 Minutes of 3-6-9-12-15…Thrusters 95/65lbsBurpees Over The Bar

Strength 8×3 Push Press WOD 3 Rounds for time 20 Kettlebell Snatch 15 Knees To Elbows400M Run