Starting April 6th, I’ll be removing the WOD page from the website and utilizing the WODhopper system exclusively for publishing and tracking our workouts.  This is to add a degree of exclusivity to your CFD membership, and also allows me to better track our workouts and data points to offer a better, more catered program design to our population.  Log in using your email and check it out!  There are a lot of cool features there, and you’re able to log your own workouts, benchmarks, track PR’s, and much more!  Let’s hash out any issues we may have with logging in this week so we can be smooth sailing from here out!


A.  2 snatch-grip RDL’s w/2-sec pause @ knee, then RDL into snatch pull on 3rd rep

*elbows high, keep bar close!

x5 sets


10-9-8-7-6-5-4-3-2-1 of:

-kb swing 70/55



*rest 3 min, right into:

-30 burpees for time