Kamrie judging Alvin during Open WOD 17.4!
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Reminder: Make sure to submit your score for 17.4 no later than 5:00pm!
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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

“Dumb & Dumber”
AMRAP 12:
400 meter Run
12 Dumbbell Push Presses (35s/25s)
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang,

More dumbbells! In a recent interview, Greg Glassman says of the benefit of dumbbell training that, “The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” Dumbbells provide us with a different and more difficult challenge than barbells in the same way that ring dips challenge us more than dips on parallel bars or a bench. Training with the less stable dumbbell makes training with a more stable object like the barbell an easier task. Similarly, if I am proficient with ring dips, stable dips will be a walk in the park. In everyday life we hardly ever have to pick up something that is perfectly symmetrical like a barbell. Training with odd(er) objects prepares us for these tasks.

“The human race has one really effective weapon, and that is laughter.”

~Mark Twain

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March 19, 2017

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

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

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 […]
March 16, 2017

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 […]