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thrusters

Heavy Thrustering

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  THREE spots left! Details here WOD for Tuesday 052113 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) S
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Frantastic

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 Monday 051313 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see vide
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Deadhangman

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Details here WOD for Thursday 050213 -  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
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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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Carrying Water

WOD for Sunday 042813 -  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: In team
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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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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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CF Open WOD 13.5

We’ll be doing the final Open WOD, 13.5, this morning from 9-11am! 30-minute Mobility Workouts return next week!  Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Saturday 040613 -  Click Here For Today’s Schedule CF Open WOD 13.5 Complete as many rounds and reps as possibl
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Partner Carry?

Great job to all the CFDers who’ve taken on CF Open Workout 13.2 so far!  You have until 8pm tonight to get your scores recorded online! WOD for Sunday 031713 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10
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Double Trouble Tabata

Running and Endurance Workshop on THIS Saturday Couple spots left!  Click here for more info WOD for Thursday 031413 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Jump Ropes 1 minute Single
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