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, 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.
Thankyou 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 18 minutes-
Floor Press: Find your heavy 10
B. Take 12 minutes-
Pull up Cage Skill/strength work:
Beginner: Partner assisted Strict Pullups
Intermediate: Partner assisted Strict Bar Muscle Ups
Advanced: Partner assisted Strict Ring Muscle Ups
-The focus is building strength in the movement, keep it strict and push out as many rounds and reps as possible in time given!
C. 10 minute Amrap
*1+ Power Clean 155/105lbs
15 Deadlifts 155/105lbs
30 Lateral Bar Hops
*Every round increase the number of Power cleans by 1. First round, 1 power clean, 2nd round, 2 power cleans, etc…
D. Bonus Round: Optional
100 Hollowbody rocks followed by 1 max plank effort!