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burpees

Balls and Chains

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Only a few spots left! Details here WOD for Tuesday 051413 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throug
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Snatch Pause Repeat

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Details here WOD for Thursday 050913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for
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Side To Side Like A Windshield Wiper

WOD for Saturday 042713 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: For T
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Farming Work

WOD for Tuesday 041613 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadhang Pullups Test for 1 set max (no more than 3 attempts) Strength: Bench
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Triplet Of Fury

Mobility Workout today at 10am with Lexy! WOD for Saturday 041313 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segm
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Hip Opening

30-minute Mobility Workouts return TONIGHT! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Wednesday 041013 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 p
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Chipping Game

We’ll be doing the final Open WOD, 13.5, on Saturday morning from 9-11am! WOD for Thursday 040313 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Kipping Pullups 5 Rounds: 5 reps of “
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Double Doozie

Free Olympic Lifting Seminar on Saturday, April 13th! Limited Spots!  More info here WOD for Tuesday 040213 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes: Hang Power Cl
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Shankle Complex

WOD for Monday 032513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Clean Work – “Shankle Complex” Complete 5 Rounds (not timed) 1 Deadlift 3 Hang Clean Pulls 1 Hang Cle
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Spring Springiness

Check out the CF Open CFD Leaderboard through two workouts! Click here WOD for Thursday 032113 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadha
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