Dainja putting on a show with Tasha after the Open WOD last Friday!
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It’s Open WOD Friday!

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We only have two weeks left of the Open! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next 2 weeks. We will also be holding a CFD Open throw down each Friday night starting at 5:30pm, with an end of the Open BBQ next week, March 24th! Let’s see what you can do this week!
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OPEN WORKOUT 17.4

Compare to 3/18/16
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

“The harder I work, the luckier I get.”

~Samuel Goldwyn

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March 16, 2017
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Friday March 17, 2017

Dainja putting on a show with Tasha after the Open WOD last Friday! __ It’s Open WOD Friday! __ We only have two weeks left of the Open! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next 2 weeks. We will also be holding a CFD Open throw down each […]
March 15, 2017
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Thursday March 16, 2017

Tanya and Baylie are doing a great job of their Chest to Bar Pull-Ups during Open WOD 17.3! __ Happy Birthday Kerri! __ We are excited to announce that John P. and Traci are the 2017 Winter Nutrition Challenge winners! Both of them saw some great body composition and performance changes, as well as created new habits that will hopefully […]
March 14, 2017
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Wednesday March 15, 2017

Some pictures are worth 1000 words! Bob is working through the snatches during Open WOD 17.3! __ Attention:We will be announcing the Nutrition Challenge winners this week! __ WOD “Bullseye” EMOMx16: Min 1 – 15 Sumo Deadlift High-Pulls (75/55#) Min 2 – 15 Wallballs (20/14#) Min 3 – Max Calorie Bike Min 4 – Rest __ Have you ever wondered […]
March 13, 2017
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Tuesday March 14, 2017

Zach is working his way through the Snatches during Open WOD 17.3! __ WOD “Overload” 3 Rounds For Time: 80 Double-Unders 40 Calorie Row/Bike 20 Handstand Push-Ups “The years teach much which the days never know.” ~Ralph Waldo Emerson