DAILY WOD

October 13, 2018

Sunday October 14, 2018

Have you ever wondered what kind of people can get up and work out at 6am? Well here ya go! __ REMINDER: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD “Ground Control” On the Minute x 16 (4 Rounds): Minute 1: 15 Burpees 🙂 Minute 2: 15 Kettlebell Swings (53/35) […]
October 12, 2018

Saturday October 13, 2018

Hey guys, wouldn’t you love to look like these specimens of fitness?! Get your new CFD T-shirt and you are half way there! __ WOD “Stop, Drop, & Roll” Teams of 3 For Time (30 Minute Cap): 1400 meter Sandbag Run (lg/sm) 200/140 Calorie Bike 100 Hang Power Cleans (115/80) 80 Thrusters (115/80) 60 Squat Cleans (115/80) “Kind words do […]
October 11, 2018

Friday October 12, 2018

Happy Birthday Heather and Eliot! You can thank me for this picture later! __ It’s Benchmark Friday! __ Benchmark WOD Core Work: A) Tabata Sit-Up Medball Throws B) Tabata Med Ball Roll Out’s Conditioning: “Carrying Karen” Compare to 7/21/17 For time, complete 150 Wallball Shots, 20/14# *If the athlete stops they must run 100 meters with their medicine ball. “The […]
October 10, 2018

Thursday October 11, 2018

The 5:30pm group coming in from the Barbell Carry during Tuesdays WOD! __ Happy Birthday Derek! __ WOD Option 1: “Tread Water” For Time: 2k Row 150 Double Unders 10 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats Option 2: OPEN GYM Make up a WOD that you missed, or a WOD that you […]
October 9, 2018

Wednesday October 10, 2018

Group “Sally Up” Push-Ups! What a great way to start a WOD! __ WOD “Long Gone” 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Bike 1 Minute Rest “Life is short, and we should respect every moment of it.” ~Orhan Pamuk
October 8, 2018

Tuesday October 9, 2018

Heather is cheering Jody on during their team Front Squats! __ WOD “Inside Out” For Time: 800 Meter Run 21 Power Cleans (Advanced: 185/135)(Intermediate: 155/105)(Beginner: 105/75) 400 Meter barbell Run (45/35) 21 Burpee Box Jump Overs (24/20) *You must use the same bar for the carry that you used for the Power Cleans. __ Congratulations P-TUCK and Tiff N for […]