Sunday, March 2
March 1, 2014
Tuesday, March 4
March 3, 2014

ANNOUNCEMENT: 6am and 7am classes are CANCELLED due to inclement weather. We apologize for the inconvenience, but even Mother Nature needs to get her AMRAP of Winter on every now and again. We’ll be there from Noon on – see you there!


Member Phil G. helping out CFDC’s neighbors by doing a little AMRAP sidewalk clearing during the last snow storm!

3 Rounds of
5 Hanging Scap Retractions
10 PVC Dislocates
15 Band Pull-Aparts
10 Hollow Rocks
5 Plank-to-Squat

12 min EMOM (6 Rounds of each exercise) alternating between:

+4 *perfect push-ups (focus on form& control. Scale to 4 negatives, push up from knees)
+4 Toes to bar

* Reps increase each set by 4 reps (4,8, 12 etc.) Restart at 4 after any set not completed within the minute. Reps do not have to be unbroken. Failure on one exercise does not require restarting on the other

3 rounds of 3 Min On / 3 minutes Off
AMRAP of 12 burpees + 9 pull-ups*
*scale down to 6 band assisted, scale up to CTB


  1. Abbey S says:

    This is looks so great!!! Can’t wait to do it 🙂

  2. Dray says:

    I’m not so sure about calling so many T2B the strength work instead of a second metcon but today was nice and simple. Painful, sure, but not much thinking involved which was a welcome change from being focused on double-unders the past 4 days. 2 rounds 18 reps became 2 rounds 6 reps became 2 rounds 3 reps so I definitely didn’t keep up the pace – was still gasping as the next round started – but I don’t think the burpees slowed very much which makes me feel good (now, at least, didn’t make me feel good during).

  3. Tom says:

    Awesome snow day turnout!

    Really proud of the way people came in and handled their business on 14.1, and the great support from everyone not going. thats what its all about.