Break you bad habits
This is the only face that can be made while rowing Friday 2/20/15 2×2 min max calorie row (rest as needed between) *goal is 50/40+... Read More
Still waiting for the extra bulk
Whos gonna win the nanos??? Thursday 2/19/15 EMOM 14 min: 1 min: 3 Hang snatch 1 min:3- 5 strict chest to bar pullups or 5- 8... Read More
Its not a head
Whats in the box?!?!?! Wednesday 2/18/15 3 rounds: 1 min: Sprint 100m (50m down and back) 2 min: Sprint 200m (2x50m down and back)... Read More
Do you remember your first time?
Word on the street is that beards increase thruster abilities by 50% Tuesday 2/17/15 Tall clean 3×3 High hang clean 3×3 Hang clean w/pause at... Read More
Remember this one?
Be taller Monday 2/16/15 Front squat Establish a 3RM front squat (more than last week) then 2×3@90% + AMRAP 20 min 5 Power cleans (145/110)... Read More
Bruise those quads up
Name that sweat Sunday 2/15/15 EMOM 10 min: 1 min: Row 20/15 cal 1 min: 20 KB swings (53/35) + EMOM 14 min: 1... Read More
Happy birth/Valentines day!
Happy birthday Rachel! This is her choice so you can yell at her Saturday 2/14/15 “Clovis” For time: Run 10 miles 150 Burpee pullups *1... Read More
Happy birthday Arnel!!!
Happy birthday to the only CFD “coach” that anyone actually listens too!!! The WOD whisperer Friday 2/13/15 5 reps of each Press Press from back... Read More
Happy Birthday Paul!
Happy 21st birthday to this little guy! Watch out ladies Paul is 21… Thursday 2/12/15 For total time: Run 1 mile Rest 2 min Run 800... Read More
Gettin busy
Sorry guys the open is coming Wednesday 2/11/15 EMOM 14 min: 1 min: 5 Hang power snatch 1 min: 10 Burpees *if technique allows, try... Read More