WOD

Farewell to big Marc from the 5:30am boys. Good luck in SoCal and represent CFD to the fullest! Wednesday 7/16/14 Every 90 seconds for 15... Read More

Farewell to big Marc from the 5:30am boys. Good luck in SoCal and represent CFD to the fullest! Wednesday 7/16/14 Every 90 seconds for 15... Read More

Nicole gets after it on the Concept 2! Tuesday 7/15/14 Establish amax for the following: Power clean Hang clean (Full squat) Front squat Jerk +... Read More

Who’s ready for the hog run?!?!   Monday 7/14/14 Alt min for 6 min: 1 min: Plank hold 1 min:12 KB taters + Front/Back squat... Read More

Congrats to Caroline for setting a PR on her clean and jerk at 145 lbs x2! Great job at the Kilos for Karine event in... Read More

If Arnold ever tells you he’s going to do step downs during burpee box jumps dont listen to him! He is lying straight to your... Read More

Sled pushes make Annabelle smile Friday 7/11/14 Front squat Establish a 3RM front squat + In teams of 2: For time: 20 Burpees 30 Thrusters... Read More

“You better do 20 in a row” Thursday 7/10/14 Spend 15 min working on a gymnastics movement you need to practice. Kipping,muscle ups,handstands….. + ALt... Read More

I heard this chicks fiance is like super cool and really really really ridiculously good looking Wednesday 7/9/14 Run 800m *Increase speed every 100m +... Read More

  Courtney goes with the high handle approach to try to crank out a few more meters Tuesday 7/8/14 3 rounds: 5 Reverse pushups 5... Read More