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hollow rocks

Hollow Men

Free Goal Setting Workshop for all CFDers TODAY at 11am! You can still RSVP to attend here Click Here For Today’s Schedule COMMUNITY WORKOUT today at 11am! OPEN GYM today from 11am-2pm! Jeff Tucker on Hollow Rocks
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An Almost AMRAP

WOD for Friday 080913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 5 Rounds: 1st position Snatch 2nd position Snatch Full Snatch Rest 1 min between rounds Use 50% of Snatch 1RM Strength:
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The Phantom Hammer

Great job to everyone who competed at Saturday’s Weightlifting Meet!  Here are the results! Men Women WOD for Monday 061713 –  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 pus
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Midlined

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Details here WOD for Friday 050313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: 1 minut
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Superhero

Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Thursday 020713 - Click Here For Today’s Schedule Superman To Hollow Rocks                         30 Reps – 1 full rotation counts as 1 rep –Rest– For Time: 6 Hang Power Cleans (165/10
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Sleepy Hollow

The 2nd Annual Valentine’s Day Couples Throwdown is Saturday!  Time is running out to sign up!  More info WOD for Thursday 020912 — Click Here For Today’s Schedule 50 Hollow Rocks Then, 50 Superman to Hollow Rocks (360 degree turn is 1 rep) –Rest– 3 Round For T
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Rock and Roll

Barbells For Boobs Workout coming October 15th!  Get more info here WOD for Wednesday 092811 – Click Here For Today’s Schedule Hollow Rock to Superman 50 Strict Reps (turn over to the right and back to the left is one rep) –Rest– 10 Rounds For Time: 10 Supine Ring Ro
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Goin In Reverse

New Bootcamps Start Monday! WOD for Thursday 042811 – Click Here For Today’s Schedule Deadlift 3 sets of 20 Reverse Hypers 3 sets of 10 Hollow Rocks 3 sets of 10 –Rest– Tabata Intervals Abmat Situps Back Extensions Box Jumps (24/20) Post Deadlift Loads and Total Metc
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I May Be Small But I'll Still F*cking Kill You

New Bootcamps Start May 2nd! EARLY BIRD discount ends today!  SAVE 10%! WOD for Friday 042211 – Click Here For Today’s Schedule Superman to Hollow Rocks 50 Strict Reps –Rest– Meg’s Birthday WOD — Think you know Meg?  Click here 4 Rounds For Time: Row 500m
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Hollow Man

FREE Bailing Class – Saturday, April 9th! WOD for Wednesday 033011 – Click Here For Today’s Schedule Gymnastics Segment: 50 Hollow Rocks - video 30 V Ups – video 25 Superman to Hollow Rock –Rest– AMRAP in 10 minutes: 10 Deadlifts (50% bodyweight) 10 DB Pu
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