January 31, 2018

Thursday February 1, 2018

The aftermath of Tuesdays WOD! __ WOD Option 1: Strength: Dumbbell Walking Lunge Build to a Heavy 50′ Walking Lunge Conditioning: “Stepping Stone” 60/40 Calorie Bike 100′ Dumbbell Walking Lunge (50’s/35’s) 35/25 Calorie Bike 100′ Dumbbell Walking Lunge (50’s/35’s) 20/15 Calorie Bike Option 2: OPEN GYM Make up a WOD that you missed, or a WOD that you have really […]
January 30, 2018

Wednesday January 31, 2018

The strong ladies of CFD working through the pull ups during “Cindy” last Friday! __ WOD Strength: 3-Position Power Clean Build to a Heavy Complex Conditioning: “Hangover” 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees 🙂 “People don’t notice whether it’s winter or summer when they’re happy.” ~Anton Chekhov
January 29, 2018

Tuesday January 30, 2018

Paula, Dave, and Kelli working through Fridays Benchmark WOD “Cindy”! __ WOD Gymnastics Skill Work: Ring Muscle-Ups AMRAP 3: Ring Muscle-Ups Rest 2:00 AMRAP 2: Ring Muscle-Ups Rest 1:00 AMRAP 1: Ring Muscle-Ups Conditioning: For Time: 21 – 15 – 9 Wall Balls (20/14) Pull-Ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) “Before anything else, preparation is the key […]
January 28, 2018

Monday January 29, 2018

Traci is focusing on her form as she builds to a heavy Deadlift! __ WOD Snatch Primer: On the :90 Seconds x 3 Rounds 3 Overhead Squats 1 Hang Squat Snatch 1 Squat Snatch Performed at 40% Conditioning: “Water Power” AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80) “To enjoy good health, to bring true happiness […]