Lean back if you want to kip your toes to bar Tuesday 7/25/17 Squat therapy 3×10 + Back squat 5×5@80% + 4 rounds for time:... Read More

Most of team CFD at the comp today! Sunday 7/23/17 Tall clean 3×3 + Work up to a heavy hang clean (full squat) + 5... Read More

Special thanks to Tuck for helping us out and coaching tomorrow! Hes so handsome and smart and fit and funny and popular and good at... Read More

Lets try to avoid the chicken wing Friday 7/21/17 Door jam squat 3×5 + Front squat 3×5@70% + In teams of 2: AMRAP 20 min:... Read More

For a real challenge try to carry the stone outside that looks like this Thursday 7/20/17 Awkward mile For time: *list includes: kettlebell, dumbbell, plate,dball,atlas... Read More

RIP Boromir Wednesday 7/19/17 W/partner AMRAP 5 min: Alternate 10 hang squat cleans w/bar + Work to a heavy 3 position clean (floor/knee/high hang) *let... Read More

Obstacle course at the games this year. Could this be what it looks like?? Tuesday 7/18/17 7 sets of each: 5 Bench (heavy) 1 legless... Read More

Don’t forget your running shoes…and double under shoes….and pullup shoes….and pushups shoes…and air squat shoes… Monday 7/17/17 Back rack lunge 3×10 + For time: Run... Read More

Tonight’s the night!!!! Sunday 7/16/17 Jerk balance 3×3 + Split jerk Work to a heavy set of 2 w/pause in split + AMRAP 12 min:... Read More