Sunday, December 2nd, 2018


Training Schedule
9a to 11p – Open Gym
9a – Simulated Long Row/Run
10a – Kettlebells
11a – Yoga w/ Steph (everyone is welcome)

Simulated Long Run Programming – to be announced in class.

Kettle Bell Programming

Accessory Work – 1 minute on / 15 seconds off x 2 rounds
R Side Turkish Get Up
L Side Turkish Get Up
Ab Wheels
Side Bends

Conditioning – Part 1 (8 Min – As Many Rounds As Possible)
7 Box Jumps
14 Russian KB Swings

Conditioning – Part 2 (Complete 3 Rounds)
200m Row
21 KB Sumo Deadlift High-Pulls
12 Burpees

Conditioning – Part 3 (For Time)
21 – 15 – 9 of
L Side Thruster
R Side Thruster

Announcements & Upcoming Events

Next Defined On-Ramp – Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.