Feeling weighted down?

Meet Claudio Grandjean, he is one of our Masters competitor.  I like to call him the God Father. If it weren’t for CG, there would be no CFDF!  Thanks for introducing me to this sick addiction.

Skill: Weighted plank.
3×30 seconds holds. Move up in weight after each round. 30 rest between each rounds

21-15-12-9-6-3 reps of:
Thursters 75/55 
Overhead lunges 45/35
Burpees over barbell

Week two Open WOD


15 minute AMRAP

9 Deadlift 155/100

12 Push ups (Games style) hands release at the bottom

15 box jump 24″/20″

Please watch the games video for standards.  We will go over the movement at the box before the WOD for any last minute questions.  Good luck completitors!

Quote off Facebook from EJ “I’m going to make this wod my bitch!”

Side note…if you use the women’s bar (33#’s) for this wod or any other wod during open, you need to add 2 metal clips to each side to bring the weight up to legit.

AM wod/Rest day

AM crew will do Sat’s wod.

WOD books are in! Cost is $15.00 (that is what we paid for them) and they are a great tracking tool! You can write down your pr’s and have them handy in the gym, you can find percentages of max lifts with charts included in book, there are road wods in book for when you are on the go, all the benchmark wods are listed in book, there is skill level testing templates, and daily tracking sheets. Please see me to get yours!

Partner WOD

Kellie must love Colby’s new and improved pecs. She can’t keep her hands off of them. What a cute couple!

On a side note: This WOD is dedicated to my wife for 12 years of marriage. Happy Anniversary. I had to suffer 12 years so now you guys must suffer! LOL (I love you Michele now lets go get some pizza!)

2 Person Partner WOD
1 minute of work on each movement

box jumps/pull ups
ring dips/sit-ups
KB swings (1.5,1 pood)/db push press (30/20)

Total reps=score

Welcome Erin J. to the CFDF team. She might be small but she packs a big punch!

Skill: Rings dips and then weighted bar dips


Power Clean (105/75#)
Box jumps (24/20)
Ball slams (30#/25#)

The Bear Complex (5 reps instead of 7)


Nice work everyone!

The Bear Complex

Attempt five complexes. Rest as needed between complexes. One complex is five (We changed it from seven rounds)  rounds of:

  • 1 power clean
  • 1 front squat
  • 1 push press
  • 1 back squat
  • 1 push press

Pick your start weight and try to go up each attempt. Don’t get greedy with that start weight! The Bear Complex is a definite kick in the balls. The bar should only tap the floor before starting the power cleans in between rounds. If you let go of the bar at any point during the five rounds, it is a failed attempt. You can combine movements. You can do a squat clean into a thruster into a back squat and into a rack thruster. You can deadlift off the floor (after you tap and go) and do a hang power clean. The combinations are endless. You can rest while holding the bar at any part of the body. You have five attempts. 

New place, same moves

Here goes Andy again with his ADHD. He saw the flash from the camera and was attracted to it.  Funny thing is he missed what was going on in front of him.  No worries Andy, like the great photographer I am (Thanks Ted) I was able to get the shot for you.  Here is what you missed! All the boys at the box can thank me later.

Warm up: Front squats 5,5,5,5,5


4 rounds

15 Wall balls 20/16

Run to the green post and back

5 HSPU’s

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