Vern!
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Reminder: Tomorrow October 29th is our annual Halloween costume WOD and fundraiser! Come ready in your best costume!
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It’s Benchmark Friday!

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BENCHMARK WOD

“Filthy Fifty”
Compare to 4/15/16
For time:
50 Hip Extensions
50 Box Jumps, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
Walking Lunges, 50 steps
50 Knees to Elbows
50 Push press, 45 pounds
50 Wall Ball Shots, 20/14 pound ball
50 Burpees :)
50 Double-Unders

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”

~Swami Sivananda

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October 27, 2016
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Friday October 28, 2016

Vern! __ Reminder: Tomorrow October 29th is our annual Halloween costume WOD and fundraiser! Come ready in your best costume! __ It’s Benchmark Friday! __ BENCHMARK WOD “Filthy Fifty” Compare to 4/15/16 For time: 50 Hip Extensions 50 Box Jumps, 24 inch box 50 Jumping Pull-Ups 50 Kettlebell Swings, 1 pood Walking Lunges, 50 steps 50 Knees to Elbows 50 […]
October 26, 2016
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Thursday October 27, 2016

Brittney, Tanya, and Kandice decided to make it a girls night at CFD on Tuesday! __ Reminder: This Saturday October 29th is our annual Halloween costume WOD and fundraiser! __ Attention: Due to Halloween we will not be running the evening WOD’s on Monday October 31st, the morning will be the regular schedule. Thanks for understanding! __ WOD Today we […]
October 25, 2016
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Wednesday October 26, 2016

Throwback to last years Team Series! __ Reminder: This Saturday October 29th is our annual Halloween costume WOD and fundraiser! __ WOD Strength: Squat Clean & Jerk Work to a heavy single Conditioning: “Falling Up” AMRAP 10: 15 Kettlebell Swings (53/35#) 15 Wallballs (20/14#) “If your actions inspire others to dream more, learn more, do more and become more, you […]
October 24, 2016
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Tuesday October 25, 2016

Lauren is working through the Hang Cleans during last Tuesday’s WOD! __ SAVE THE DATE: Saturday October 29th Halloween WOD and fundraiser. Wednesday November 9th at 6:30pm, Kinstretch Clinic! __ WOD “Sandstorm” AMRAP 4 21-15-9: Power Snatch (75/55#) Burpees Rest 4:00 AMRAP 4 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 4:00 AMRAP 4 12-9-6: Power Snatch (115/80#) Burpee Box […]