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Kettlebells Galore

CFD is hosting the CF Gymnastics Certification today.  There is NO OPEN GYM! Meet in the big room for WODs at 10 and 11am. WOD for Sunday 051213 Warmup (to be completed on your own BEFORE class starts): Jog 800m – Perform 5 Burpees every 100m Conditioning: Part 1:  Pushup Ladder
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Benchmarkin

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Details here WOD for Wednesday 050813 -  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
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Chipping Away

WOD for Tuesday 043013 -  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: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, jus
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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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Cannon Ball Run

CFD In House Weightlifting Meet Mark your calendars for Saturday, June 15th!  Details coming soon! WOD for Tuesday 042313 -  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:
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Hard Pressed

WOD for Thursday 041113 -  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: Press 5 reps @55% 3 reps @65% 3 reps @75% 3 sets of 2 @85% 1RM Skill: Dips
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Squat Singles

We’ll be doing the final Open WOD, 13.5, tomorrow morning from 9-11am! 30-minute Mobility Workouts return next week!  Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Friday 040513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):
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Like A Lamb

Great job to everyone who’s taken on Open WOD 13.4! WOD for Sunday 033113 -  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
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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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Maltz

WOD for Sunday 032413 -  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: “
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