Thank you!

Friday 6/19/20

As a THANK YOU to all of CFDers who kept their monthly memberships through the shelter in place, we designed this t-shirt designed. If you kept your monthly over the last couple months it will be free of charge, a gift from us. Please click the link below to pick your size. If you would like to buy an extra one they are $25 each. Truly thank you to everyone that stuck around!

CLICK HERE TO ORDER YOUR SHIRT!

EMOM 10 min:
12 banded bicep curls + Max reps pushups
+
In teams of 2:
You go I go 7 rounds each
10 Pullups or 10 hang power clean (95/65)
10 Thruster (95/65)
@15 min
For time:
75 synchro single arm devils press (50/35)
*10 min time cap

DV45
AMRAP 8 min:
10 bicep curls
50ft gun walk
@10
AMRAP 8 min:
10 DB push press
10 DB pushups
@20
AMRAP 8 min:
10 See the light situps
20 plank to press
@30
AMRAP 8 min:
Run 200m
50 DOuble unders
@40
AMRAP 8 min:
50 power cleans
100 bent over row
Max reps double DB snatch

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 9:30am and 4:30pm 6:30pm Mon Wed Fri. Tuesday Thursday 8am 10am and 4:30PM Sat 8am and 10am and 4:30. Sunday 8:30am 10:30am and 4:30 for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day