February 17, 2019
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Monday, 2/18

Strength Snatch Prep (10 Min) 1×10 Snatch Grip RDL w/bar 2x 2 Hang Hi Pull+2 Hang Power Snatch 2×1 Hang Power Snatch+1 Snatch EMOM 5 Minutes 1 Hang Power Snatch+2 Snatches (~65-70% 1RM) Rest 1 Minute EMOM 5 Minutes 1 Hang Power Snatch+1 Snatch (~75-80% 1RM) Rest 1 Minute EMOM […]
February 17, 2019
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The Open is coming…

Details on workouts, Friday Night Lights, and heat sign ups coming soon …
February 17, 2019
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Programming Preview: Week of 2/18

Monday, 2/18:  Snatch & Partner Met Con – Hang Power Snatch and Bar Facing Burpees Tuesday, 2/19: Met Con – Double Unders, Push Ups, KB Swings, and Pull Ups Wednesday, 2/20: Squat Cleans & Met Con – Burpee Box Jumps and Squat Cleans Thursday, 2/21: Met Con – Row, Bike, Turkish Get Ups, […]
February 16, 2019
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Sunday, 2/17

Strength Deadlift (25 Minutes)* Prep: 1×10 RDL w/bar, 3×5 working up Work: 4×5 at same weight *All Reps in strength component should be from a dead stop on the floor and lowered under control Met Con Once for time: 21 Bar Facing Burpees 30 Deadlifts (M:225/185/135, W:153/123/93) 21 Bar Facing […]
February 15, 2019
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Saturday, 2/16

Strength Power Clean Cluster 3-3-2-2-2 Met Con AMRAP 12 Minutes 60 Wall Ball 30 Hang Power Cleans (M: 155/115/75, W: 103/78/53) 60 HSPU Reminder: Help us make your CFDC community even better! Please fill out our quick member survey:  CFDC Member Survey
February 14, 2019
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Friday, 2/15

***H Street 6:30am Bootcamp CANCELED*** Met Con EMOM (5x each) A) 15 KB Swings B) :30 L Sit C) 30/45 DU D) 15 Hollow Rocks E) 15 Box Jumps F) :45 Plank Hold Reminder: Help us make your CFDC community even better!  Please fill out our quick member survey:CFDC Member Survey
February 13, 2019
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Thursday, 2/14

Met Con In 9 Minutes 42-30-18 Alt DB Snatches (M: 50/40/30, W: 35/25/20) Bike 15 Cals after each round Rest 9 minutes In 9 Minutes Row 60/40 Cals (once) then, 21-15-9 Pull Ups Burpees Rest 9 Minutes Reminder: Help us make your CFDC community even better!  Please fill out our quick […]
February 12, 2019
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Wednesday, 2/13

Strength Snatch Complex (25 Min) Prep: 1×10 Sn Grip RDL w/bar 2×2 Hang Hi Pulls+2 Hang Power Snatch 3x1Hang Power Snatch+1 Snatch Work: 5x1Hang Power Snatch+1 Snatch Met Con 6 Rounds :30 Double Unders :30 Power Snatch (M:135/105/75, W:93/73/53) 1 Minute Rest
February 11, 2019
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Tuesday, 2/12

Strength Front Squats (30 Min) Prep: 1×10 w/bar, 4×3 working up Work: 3-3-2-2-2 working up 3 Rounds for Quality 16 Alt Pistols (or scaled option) 8 Single Leg KB RDL/side (both hands on KB) 16 Hollow Rocks :45 Side Plank/side