Brittney and Leonor, 17.4!
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Attention: The last Open workout is this week, which means we will be having our annual Spring/End of the Open BBQ this Friday! We will be starting the “Friday Night Lights” at 5:30pm and having the party after all heats are finished. This year we are excited to be bring in the food truck that we had at our Grand Opening, prizes, and a lot of fun! Each CFD member will receive a food ticket, feel free to bring any other food and drinks that you would like. We can’t wait to see all of you there!
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WOD

“Leg Up”
5 Rounds:
21 Calorie Bike
15 Wallballs (20/14#)
9 Deadlifts (Advanced: 225/155#)(Intermediate: 205/145)(Beginner: 185/135)

Going out on a bike ride with the family can bring everyone closer together and create memories that last a lifetime. So can suffering with your friends on an AirDyne. We know from experience that one of these activities is much more enjoyable than the other. However, pushing our limits in the gym on a bike that goes nowhere allows us to get on bikes that can go anywhere with our children or grandchildren for a very long time. As an added bonus, doing wallballs and deadlifts allows us to pick up said children and throw them at least 9-10ft in the air safely!

“Smile in the mirror. Do that every morning and you’ll start to see a big difference in your life.”

~Yoko Ono

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March 20, 2017
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Tuesday March 21, 2017

Brittney and Leonor, 17.4! __ Attention: The last Open workout is this week, which means we will be having our annual Spring/End of the Open BBQ this Friday! We will be starting the “Friday Night Lights” at 5:30pm and having the party after all heats are finished. This year we are excited to be bring in the food truck that […]
March 19, 2017
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Monday March 20, 2017

Kamrie judging Alvin during Open WOD 17.4! __ Reminder: Make sure to submit your score for 17.4 no later than 5:00pm! __ Attention: The last Open workout is this week, which means we will be having our annual Spring/End of the Open BBQ this Friday! We will be starting the “Friday Night Lights” at 5:30pm and having the party after […]
March 18, 2017
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Sunday March 19, 2017

Zach making 17.3 look easy! __ Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD “Sunday Funday” 4 Rounds: 10 Close Grip Pushups 15 DB Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull-Aparts 30 Sit-ups Rest as needed between rounds “Be true to your work, your word, and your friend.” […]
March 17, 2017
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Saturday March 18, 2017

Another great shot of the group from last weeks “Friday Night Lights”! __ Reminder: There will be NO Yoga for the next 4 week due to Heather taking time off for her new little guy Jonah! Shayan WILL be running Open Gym this Sunday from 9:30am t 11:30am! __ WOD “Strongman Saturday” In teams of 3 – AMRAP in 25 […]