Snatch is sooo easy….
Sadie is the best box jumper in the gym Thursday 12/11/14 High Hang snatch 3×5 + Hang power snatch 3×3 + Work up to a... Read More
Clean up your clean
Notice when the bar reaches its max height and how high it gets Wednesday 12/10/14 High hang clean 3×5 + Hang clean 3×3 + Work... Read More
Vegan butchers…..
Totes perfect Tuesday 12/9/14 Jerk from behind the neck 2×5 + Tall jerk 3×5 (light/medium weight) + Build up to a heavy weight with perfect... Read More
Thats a lot of squats
Your mom goes to college! Monday 12/8/14 Hip prep + Back squat 10×3@85% + “San Francisco crippler” For time: 30 Back squats (225/145) Run 1... Read More
Take a break
Never underestimate the deadliness of a dumbbell WOD Sunday 12/7/14 Front rack/ankle/hip mobility + Every min on the min for 10 min: Squat clean thruster+2... Read More
Battle for bragging rights part deux
Will this years podium look the same as last years??? Saturday 12/6/14 “Willy” 3 rounds for time: Run 800m 5 Front squat (225/145) Run 200m... Read More
Secret Santa
CFD is officially ready for the Holidays! Friday 12/5/14 Rope climb practice If you do not have a rope climb practice the foot hold. If... Read More
Did you make super regionals today?
Can you tell who is the most pumped for yoga??? Thursday 12/4/14 Drop snatch 5×5 w/ pause + Snatch balance+ Overhead squat work up to... Read More