Matte black Friday
Great fun today! Thanks to everyone for coming out and making it a great thanksgiving! Friday 11/29/13 3 rounds: 3 Power snatch 3 Overhead squats... Read More
Happy thanksgiving!
Happy thanksgiving from CFD! Thursday 11/28/13 Happy Thanksgiving! come and see what it is *you will be going outside, you will be working in teams... Read More
Rub some bacon on it
Who doesnt love wallballs??? Wednesday 11/27/13 AMRAP 7 min: With a partner or 2: 12 KB swings 12 Abmat situps *one partner works while 1... Read More
Thanksgiving schedule
New gear is here! Its 2 legit 2 quit!! Tuesday 11/26/13 Alternating tabata: Goblet squat Good morning + Back squat 3×3@95% + Every min on... Read More
Total fail bro….
PUSH with the legs…PRESS with the arms…get it?! Monday 11/25/13 Every 3 min for 12 min: Run 400m Rest the remainder + Establish a 5rm... Read More
ALWAYS GO ALL THE WAY DOWN!
Bonus if you know who this is Sunday 11/24/13 GOSnatch warmup + 5 attemts at max for the following: Power snatch 3 Overhead squats +... Read More
Everyones juicing
Ha its funny because its true Saturday 11/23/13 “Yolanda” For time and total rounds: 100 Double unders then AMRAP 24 min: 11 Burpees 7 Ground... Read More
Holiday party!
We have the coolest gym around! Thursday 11/22/13 Team conga line row for max calories in 8 min: *Rotate every 15 cal, it should take... Read More
Special yoga class today
L-sits are made by the devil Thursday 11/21/13 Emom 7 min: 3-5 Inchworms L-sit kick thingys the remainder of the min + 3 rounds: 8... Read More
People like lists
Remember! A failed power clean is just a regular full clean! Always get under the bar! Wednesday 11/20/13 Clean warmup + 5 attempts to establish... Read More