Saturday 9:00a Powerlifting Note:  Coach David will be out of town this Saturday for the “Sutor Family Reunion”.  We have been working towards a 1RM but we will put that on hold for one week.  We will work on heavy accessory lifts (triceps & back) and lighter percentage bench and squat.  Next week on the 21st we will attack the 1 Rep Max attempts.

Endurance: Endurance will meet Thursday at the Belmont Waterfront location at 7:00 p.m. Workout will be scaled for anyone new to endurance.

Note: Please check Facebook or the CFD website for any weather related updates. We will try to post cancellations by 4:00 p.m.Questions? Text Coach Mark at 708-267-8234

On to our day. . . 

To go over what happens on Thursday.  There is a coach or two at every class to help offer technique pointers and cues for each athlete.  You can work on a missed workout from Monday, Tuesday or Wednesday or you can work on a skill that you would like to improve.  Either way a coach is there to give you a hand.  We see the same faces every week.  Rookie athletes, come on in and work on anything please.

5:30a, 6:30a, 12p, 4p, 5p, 6p – Open Gym w/ the coaches

6p – Gymnastics w/ Coach Kara

7p – Outdoor Endurance w/ Coach Mark

7p – Olympic Lifting Instruction w/ Coach Noal & Coach Laura

Thursday (Events) Link Round Up

July 20th – Beach WOD No. 2 @ Montrose Beach

Outdoor Yoga July 14th @ 10a

Aug 24th & 25th – Olympic Lifting Seminar w/ Cal Strength @ CFD LS


Mobility is fun with a friend.