Daily Workout

May 11, 2015

Tuesday May 12, 2015

We are excited to announce that Lauri will be starting the Kids Program on Monday June 8th! The kids will meet on Monday’s and Wednesday’s for 11 weeks throughout the Summer, there will be a one week break in July! Please let Hillari or Lauri know if you have any questions. __ Happy Birthday Jeff W! __ Mark your Calendars: […]
May 10, 2015

Monday May 11, 2015

Bert is actively pulling himself under the bar during his Cleans! __ Happy Mother’s Day to all of the wonderful mom’s at CFD! __ WOD Strength: Every minute on the minute for 15 minutes: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Conditioning: “Diane” Compare to 3/11/15 21-15-9 reps of: 225/155 pound Deadlift Handstand Push-Ups “Sometimes the […]
May 8, 2015

Saturday May 9, 2015

Michelyn is enjoying some sunshine during her Kettlebell Swings! __ WOD “Saturday Teamwork” With a 30 minute running clock Teams of 3 complete 5 minutes at each station of: A. Max reps of 15′ Rope Climbs B. Sled Push for total meters, average bodyweight of team members C. Tire Flip D. Row for max calories E. Handstand Walk for total […]
May 7, 2015

Friday May 8, 2015

Alvin and Kamrie are getting their early morning workout date on! __ It’s Benchmark Friday! __ BENCHMARK WOD “Lynne” Compare to 8/1/14 Five rounds for max reps of: Body weight bench press Pull-ups Rest as needed between sets and as directed by your trainer. You must go straight from bench to pullups and rest after pullups. Those of you that […]