Sunday 11/26/17 Snatch warmup + Low hang snatch *Work to a heavy single with perfect technique + 10-9-8-7-6-5-4-3-2-1 KB snatch L arm (53/35) KB snatch... Read More

Saturday 11/25/17 “Glen” For time: 30 Clean and jerks (135/95) Run 1 mile 10 Rope climbs Run 1 mile 100 Burpees General fitness 30 DB... Read More

Another great Thanksgiving turnout! Friday 11/24/17 In teams of 2: For time: 200 Double unders 100 Hang power snatch (75/55) 100 Toes to bar 100... Read More

Wednesday 11/22/17 Every 5 minX8 15/10 Cals 10 Parallete facing burppes Run 200m 4 Muscle ups or 10 Pullups *Goal is sub 3 each round... Read More

To whoever wrote their rounds on the wall in marker. Please let me know it was you so I can come over and write on... Read More

I bet Legolas is good at wallballs Monday 11/20/17 “Kelly” 5 rounds for time: Run 400m 30 Box jumps (24/20) 30 Wallballs (20/14) General fitness... Read More

Congrats to all the CFDers who competed today! 2 2nd place finishes and 1 3rd! Great job!!!!! Sunday 11/19/17 EMOM 20 min: 1 min: 40... Read More

Saturday 11/18/17 “Coffland” Accumulate 6 min hanging from the pullup bar *Every time you drop off the bar perform an 800m run and 30 pushups... Read More

Luck of the draw Friday 11/17/17 In teams of 4: For time complete the deck of cards Station 1=Wallballs (30/20) Station 2=DB power cleans (50/35)... Read More