Schedule Addition to Lincoln Sqaure: Our first Mobility workshop with Coach Cara starts today. Wednesday evening, 7pm. Focus will be on the shoulders and the mobility and stability exercises needed to stay pain and injury free. Focus will change every week.
CFD Special Order Hoodies are now on sale. 1 time only! Order Here!
We are offering our standard CFD hoodie in 5 additional colors! They are unisex and are available from XS-XXL. We have 1 of each size in our standard Blue, (shown below) in stock in each of our retail locations so you can try them on to determine what size is good for you!
Please get in your orders by 5pm this Friday. Order Here!
A. E.O.M.O.T.M: 16 Minutes, 8 Rounds at each station
Odd Minutes: Double Unders, max effort, 30 on/30 off
Even Minutes: Knees to Elbows, max effort, 30 on/30 off
Volume Work: On all odd rounds, perform max effort Double unders for 30 seconds. Rest the remaining 30 seconds of each minute. On all even rounds, perform max effort Knees to Elbows for 30 seconds. Rest the remaining 30 seconds of each minute. Alternate between the 2 stations for 16 minutes or 8 rounds at each station.
6 Rounds: 2 minutes ON/ 1 Minute OFF
1 minute: Row for calories
1 minute: Burpees
1 minute: Rest
WOD Explained: We will first do a trial run on the rower to establish our pace for the 6 rounds. This 1 minute on the rower will be your opportunity to determine what pace you will try to maintain for 6 rounds. Whatever calories you choose to row for that trial run will be the number you will try to match each and every round with both the Burpees and the row.
For example: If you can maintain 20 calories per minute and establish that in the trial run you will try to maintain 20 burpees per minute for each and every round. Your score will be how many calories and burpees you can maintain through 6 rounds! Whatever number you hit on the rower has to match what you hit in the burpees. The focus of this wod is MAINTAINING AND KEEPING PACE!