Class Restrictions Update: Attention to all athletes that joined with class restrictions. At the beginning of the year we started asking our newest athletes to stay out of certain class times; 5:30am, 5pm, 6pm and 7pm. This was our attempt to keep the classes under 30 people, safe and comfortable for all of our members.

Additionally, we stopped doing Group On-ramps at the beginning of the year and off and on have closed down membership completely. Before we start thinking about taking new members again, we want to open up all the class times and eliminate the restrictions. We will try this for a couple weeks and give all of you, our members, a chance to find a class time that suits your schedule.

Keep in mind, the 5:30am, 6pm and 7pm are still our busiest class times. If we start seeing these classes become too full again, we will go back to the restrictions. If you start attending a new class time and find it too full, please explore other class times as we try to find some consistency in our attendance for the Summer.

Thank you to all of our members for making the CFD community the best in the city! If you have any questions, feel free to email us.

Sincerely, The CFD Coaching Staff

A. Take 15 minutes-
Pushpress : Find your heavy 3

B. Take 20 minutes-
Back Squat: 10 Rounds: Bodyweight Backsquat X max effort
*Perform max effort bodyweight backsquats, 20 seconds ON, 40 seconds OFF; for 10 Rounds.
-Take 5-7 minutes to warm-up to weight.
*Recording total number of squats completed over 10 Rounds

C. For time:
Double Unders
*10 minute time cap

Gerald catching his breath with Team support!

Gerald catching his breath with Team in waiting…