Lynsey is adding about 8 lbs to “Sally Up” using the CFD mascot Buddy!
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The Holiday schedule for the next week will be as follows: There will be NO Olympic Lifting class, or Open Gym this Saturday and Sunday. Monday will be the regular schedule. Tuesday the 4th of July we will run a Holiday schedule of 8:00am and 10:00am. There will be NO Kids classes next week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week next week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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We still have two Bikes available for a steal of $300! Let Mauree or Hillari know if you want one!
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WOD

In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, around 65 to 75% of 1RM and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)

“Problems are only opportunities in work clothes.”

~Henry J. Kaiser

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June 30, 2017
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Saturday July 1, 2017

Lynsey is adding about 8 lbs to “Sally Up” using the CFD mascot Buddy! __ The Holiday schedule for the next week will be as follows: There will be NO Olympic Lifting class, or Open Gym this Saturday and Sunday. Monday will be the regular schedule. Tuesday the 4th of July we will run a Holiday schedule of 8:00am and […]
June 29, 2017
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Friday June 30, 2017

Lauren just made her one rep max her three rep max! We love having such strong women at CFD! __ The Holiday schedule for the next week will be as follows: There will be NO Olympic Lifting class, or Open Gym this Saturday and Sunday. Monday will be the regular schedule. Tuesday the 4th of July we will run a […]
June 28, 2017
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Thursday June 29, 2017

Everyone at the 6am WOD had a great time warming up with “Sally Up”! All except 08 who couldn’t hang and started crying. __ Happy Birthday Kendra! __ WOD Option 1: “Daniel” 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-Ups Option 2: OPEN GYM Make up a WOD that […]
June 27, 2017
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Wednesday June 28, 2017

The 6am getting their swing on! __ Happy Birthday James! __ WOD Deadlift Build to a Heavy Set of 3 Then… “Optimus Prime” AMRAP 7: Wallballs* (20/14#) *EMOM: 5 Deadlifts (225/155) “Obstacles are those frightful things you see when you take your eyes off your goal.” ~Henry Ford