Featured / 08.01.2014

Part A: Dynamic Warm Up   Part B: 10Min EMOM 10KBS + 10HRPU (32/24)(24/16)  *alternate movements every 30 sec   Part C: Max Effort L-sit Hold * 2 attempts, score best effort   Part D: 15 min Running Clock “Annie” with remaining time ascending ladder of 3TTB 3 Box Jumps (24/20) *Score Annie time and ascend ladder by multiples of 3 *Score reps on ladder * Comp do "Banannie"
Featured / 07.01.2014

Part A: Mobility T-Spine   Part B: Complete AMRAP in 3min, 6min, 9minutes in the following order: 20 Push Press #75/#55 20 Front Squats #75/#55 20 Box Jumps 24”/20” Repeat from Top after list is completed. Rest 1min after each time period Begin at top of list for each interval Score for total reps in each cycle 
Featured / 06.01.2014

Part A: Dynamic Warm Up Part B: 2 mins ME s2o (135/95) (205/135) rest 2 mins 2 mins ME s2o (115/75) (185/115) rest 2 mins 2 mins ME s2o (95/55) (135/95) * score total reps rest 3 mins then.. Part C: 100 Front Squats for time (95/65) (135/95) (185/125) *Every 2 mins 5 burpees *Comp do 5 burpee pull ups
Featured / 04.01.2014

Teams of 2-3 Complete on the minute every minute for 30 minutes: Teams of 2 10 Push-Ups 10 Air Squats 10 Pull-Ups or Teams of 3 15 Push-Ups 15 Air Squats 15 Pull-Ups All members can work at one time. Partion work amongst group in any combination; however - exercises must be completed in order given. Continue format until 30 rounds are complete or terminate WOD if all 30 (45) reps are not met during minute interval. Score for total team reps.
Featured / 03.01.2014

  Happy Saturday CFD Community! So far we have raised $3,595 of our $5,000 goal to buy and paint a Watt Bike in remembrance of Elliott Shoenthal. Thanks to everyone to has already donated, please don't forget to bring in your pledges! It has been truly...

Featured / 01.01.2014

OPEN WORKOUT 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (M#75 / W#55) Men's Open Record 199 reps Women's Open Record 200 reps   Rest 3 minutes   OPEN WORKOUT 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (M#155 / W#100) 12 Push-ups 15 Box jumps (M24"/W20") Men's Open Record 387 reps Women's Open  Record 389 reps