Monday December 17, 2018

Thank you so much to everyone that came to celebrate the Holidays with us on Friday night! We had a great time!

We are excited to announce that we will be starting our New Year Nutrition Challenge Monday January 14th! This will be a 6 week Paleo/Zone challenge with a $50 buy in. We will announce more details in the next few weeks. make sure to get your name on the board ASAP!

Dexa Body is coming to CFD January 11th! this is a great way to see where you’re body fat is at starting out 2019 and the beginning of the Nutrition Challenge. One test is $47 and two are $75. Click the link to get your appointment set!


“Belly Flop”
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-Ups
Front Squats (115/80)
Lateral Barbell Burpees 🙂
Push Jerks (115/80)

Coaches Notes
With three barbell movements in today’s 21-15-9 style workout, the limiting factor with weight is likely the push jerk. We can choose our weight based on this movement. This should be something we could complete 25+ repetitions unbroken when fresh.

Within the workout, we’re likely breaking all these up into a few sets on the set of 21’s as we take into account to total volume (270 reps) ahead of us.

Could vs. Should is something we talk about on a daily basis. An athlete who can do some push jerks at 115# could do this workout as prescribed, but it would take them an hour, which would miss the desired stimulus. The goal is not to do the workouts as written. The goal is to get the appropriate workout for you everyday, work on mechanics and consistency, and the layer in intensity to the point where you are training at your threshold. That sweet spot is where the magic happens. Let’s do what we should, not what we could.

“Some days are just bad days, that’s all. You have to experience sadness to know happiness, and I remind myself that not every day is going to be a good day, that’s just the way it is!”

~Dita Von Teese

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