Sunday 8/16/20 CFD Community, Thank you for the overwhelming support you have shown me, my wife Rebekah and my family. It came in many forms during... Read More

Saturday 8/15/20Zoom 8am 10am EMOM 12 min:1 min: 40 seconds max reps double unders1 min: 40 seconds max burpees+ Woehlke 3 rounds4 jerks (185/135)5 front squats (185/135)6... Read More

Friday 8/14/20Zoom 8am 9:30am 4:30pm 6pm EMOM 12 min:1 min: 10 bicep curl + max strict press 45/33*If using DBs use 1 DB+In teams of... Read More

Thursday 8/13/20 Zoom 8am 9:30am 4:30pm 6pm Every 4 min x 1025/20 Cal row 20/15 Cal bike (250m run if no cardio)8 DB step overs... Read More

Tuesday 8/11/20 zoom 8am 9:30am 4:30pm 6pm EMOM 12 min:1 min: 10 Strict press1 min: 24 Alt leg v-ups+AMRAP 20 min:24 Double unders16 Alt jumping... Read More

Monday 8/10/20 zoom 8am 9:30am 4:30pm 6pm Every 90 seconds x 1010 Front squats*Heaviest possible*If using DBs do 15 front squats+Every 5 min x 510... Read More

Sunday 8/9/20 Zoom 8:30am 10:30am EMOM 14 min:1 min: Max strict pullups1 min: 10 DB bench press*If no bench available. Use a medicine ball or... Read More

Saturday 8/8/20 Zoom 8am 10amEVERY 30 seconds for 10 minPower clean + hang power clean + jerk *Pick a heavy weight and use that for... Read More