Monday 1/1/18 “Murph” Run 1 mile 100 Pullups 200 Pushups 300 Air squats Run 1 mile *If you have a vest. Wear it **Split up... Read More

Sunday 12/31/17 EMOM 16 min: 1 min: 3 toes to bar 2 pullups 1 bar muscle up 1 min: 4 HEAVY dumbbell snatch or Dball... Read More

Thats 3 Lord of the Rings picture in 1 week for you counting at home Saturday 12/30/17 “The Lyon” 5 Rounds each for time: 7... Read More

Rogue dropping a new bike to challenge assault! Friday 12/29/17 In teams of 2: For time: 200 Double unders (each) 100 Single arm DB hang... Read More

Thursday 12/28/17 hip hinge drill + Deadlift 5×3 + AMRAP 15 min: 3 Muscle ups 6 Box jump (30/24 18 KB sumodeadlift highpull (70/53) General... Read More

Wednesday 12/27/17 EMOM 6 min: 8 Goblet squat+Max Double unders + Front squat 3×7 *choose a weight that is challenging but can be done unbroken.... Read More

Tuesday 12/26/17 EMOM 10 min: 1 min: 1-10 Strict ring dips 1 min: 1-10 Strict pullups + 6 Rounds for time: Run 400m 30 Air... Read More

Monday 12/25/17 AT HOME WOD AMRAP 30 min: 15 Burpees Run 200m REMINDER. CFD IS CLOSED CHRISTMAS DAY

Sunday 12/24/17 For time: Complete the following just like the song 12 days of Christmas 1 100m run 2 Single arm DB thruster (2L/2R) (65/45)... Read More

Thrusters smell like up dog? Saturday 12/23/17 “Kalsu” For time: 100 Thrusters (135/95) *Every min on the min perform 5 burpees General fitness AMRAP 20... Read More