Sunday, December 9th, 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 –

4 rounds: 2 min on / 2 min off
20/15 cal row
Max Burpee Over Rower

20/15 Assult Bike Cals
Max Box Jump Overs

50 Doubles Unders
Max Devils Press

Kettle Bell Programming

4 rounds : 2min on/2min off
20/15 Assult Bike Cals
Max Kettle Bell Swing

20/15 Assult Bike Cals
Max DB Snatch

50 Double
Max Burpees

Announcements & Upcoming Events

Next Defined On-Ramp – This 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” – article by David Sutor, here.