Schedule Additions:
Starting this Monday, we are adding a 6:30am time slot to Monday, Tuesday, Wednesday, and Friday!

Fight 2 Give Fundraiser Update: The Fight Gone Bad Workout and fundraiser was a huge success. We are still taking donations till the end of the week and will announce our Final Donation Amount Soon! We still have a few shirts left for sale as well, so its not too late to support the cause.

We want to thank everybody who participated, donated, and contributed to this great Charity benefit in some way! If you have any last donations that need to be submitted, please get them in by end of week. If you have any questions, email [email protected]  

A1. Take 15 minutes-
Bradford 6
-Never lock out at top
-1 rep = front rack to back rack to front rack
-touch and go
-Strict movement, no use of hips.
-Use slightly wider grip than normal
-locking out at top or resting bar on rack equals a no rep for that attempt.
*Compare results to 8.5.13

A2. Conditioning: 30 ON/ 30 Off: 4 Rounds
Pushpress for max reps at your heavy Bradford 6 max.

You have 2 options for today. If you are new to “The Bear” and have done it less than 5x; choose option 1 and work on developing your heavy set and focus on technique and endurance with the bar complex. Also know that we program it for the first Monday of every month. If you have been with us a while and have a heavy “Bear” established, you have the options to choose either one. Compare loads to last month!

1. “The Bear”-
5 Rounds: 7 Cycles of the following
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed
-Must add weight each round
-Rest as needed between sets

2. Bear Conditioning-
4 Rounds for time:
5 Cycles of “The Bear Complex” 115/75lbs
Row 500 meters
Rest 2 minutes
*25 minute cap


Kati and Kyle.  Epic Winners of the 3rd Annual CFD Halloween Party!

Kati and Kyle. Epic Winners of the 3rd Annual CFD Halloween Party!