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toes to bar

Up, Down, Curl Around

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  TWO spots left! Details here WOD for Wednesday 052213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see vi
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Triple Dose

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 Saturday 051813 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass
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Farewell Tour

WOD for Monday 042913 –  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: Dips 3 sets @ 60% of max reps (ie, if your max set is 10 reps, you’ll do
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Sit On The Bench

CFD In House Weightlifting Meet Mark your calendars for Saturday, June 15th!  Details coming soon! WOD for Wednesday 042413 –  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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Sit On It

WOD for Wednesday 041713 –  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 minute of Single Unders 30 seconds of Singles – right 30 seconds of Singles – left 4 minutes of
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Everybody Was Windshield Wiping

Free Olympic Lifting Seminar on Saturday, April 13th! Limited Spots!  More info here WOD for Wednesday 040213 -  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 pullup
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CF Open WOD 13.4

CF Open WOD 13.4 TODAY from 9-11am! Come check out the Verizon Team Penske No. 12 IndyCar in our parking lot today from 9am-1pm!  WOD for Saturday 033013 –  Click Here For Today’s Schedule CF Open WOD 13.4 Complete as many reps as possible in 7 minutes following the rep scheme b
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Hardcore Core

WOD for Wednesday 032713 –  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: Clean 5 singles @65% 5 singles @70% 5 singles @75% 1RM Skill: Kippi
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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 Ha
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Heavy Pulling In Progress

Running and Endurance Workshop on THIS Saturday Couple spots left!  Click here for more info WOD for Friday 031513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Cleans EMOM for 8 mins
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