8:00 team lifting session!
__
Save the Date: Our annual Ugly Sweater Christmas Party is Friday December 8th, this is always such a fun event, we can’t wait to celebrate with all of you!
__

WOD

Group Skill Practice:
Med Ball Clean

“Long Gone”
5 Rounds For Reps:
AMRAP 1:00 at each station:
Medball Cleans (20/14)
Dumbbell Snatch (50/35)
Calorie Bike

Rest 1:00 between rounds

“Progress is impossible without change, and those who cannot change their minds cannot change anything.”

~George Bernard Shaw

November 28, 2017

Wednesday November 29, 2017

8:00 team lifting session! __ Save the Date: Our annual Ugly Sweater Christmas Party is Friday December 8th, this is always such a fun event, we can’t wait to celebrate with all of you! __ WOD Group Skill Practice: Med Ball Clean “Long Gone” 5 Rounds For Reps: AMRAP 1:00 at each station: Medball Cleans (20/14) Dumbbell Snatch (50/35) Calorie […]
November 27, 2017

Tuesday November 28, 2017

Dave is working on perfecting his form throughout his Back Squats! __ Save the Date: Our annual Ugly Sweater Christmas Party is Friday December 8th, this is always such a fun event, we can’t wait to celebrate with all of you! __ WOD Gymnastics Strength: Alternating Tabata: Strict Handstand Push-Ups Strict Toes to Bar Conditioning: “Undead” 5 Rounds: 15 Deadlifts […]
November 26, 2017

Monday November 27, 2017

Happy Birthday Nick! Here’s to the next 40 years of using your fitness outside the box! __ Save the Date: Our annual Ugly Sweater Christmas Party is Friday December 8th, this is always such a fun event, we can’t wait to celebrate with all of you! __ WOD Gymnastics Skill Work/Strength: On the Minute x 10 Odd – 30% of […]
November 24, 2017

Saturday November 25, 2017

Thank you to everyone that came and started the Thanksgiving Holiday off with us at CFD! __ Attention: We will be running the regular Saturday schedule today, including the Olympic Lifting class at 9:00am! There will be NO Open Gym this Sunday, thanks for understanding! __ WOD “Third Wheel” AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) […]