Friday October 7, 2016

We want to congratulate Kelli for being our first athlete to win the Goal Board Challenge! Kelli’s goal was to get a Pull-Up on the blue band, she achieved that goal very quickly and then right away upped her goal to a Strict Pull-Up! She worked and worked on that for two months and right at the end of September she got it! Kelli is very dedicated to her workouts and being at CFD on a regular basis, we are so proud of how far she has come!

Happy Birthday Lisa!


It’s Benchmark Friday!


Benchmark WOD

“The Ghost”
6 rounds for reps of:
1 minute of rowing (Calories)
1 minute of Burpees 🙂
1 minute of Double-Unders
1 minute rest

*Try for as many reps as possible of EACH exercise, don’t “game” it and get all your reps on Double-Unders. With that being said, your score is total reps.

Great job to everyone that reached their goals in August/September!

“Keep your eyes on the stars, and your feet on the ground.”

~Theodore Roosevelt


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