Monday – AMRAP Chipper

Yo Pat! WOD: AMRAP 20 50 DU 40 Sit Up 30 wall ball (20/14) 20 S2O (135/95) 10 bar facing Burpee


Friday – Nancy

CF Kids Strong! WOD: “Nancy” 5RFT 400m Run 15 OHS (95/65)


Hero WOD

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power


Tuesday – 10.17.17 – Barbara

Community “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.


Monday – 10.16.17 – Filthy

Great weekend for FDC!  Congrats to coach Mike and Bryant on their second place finish and to Lauren on her 3rd place finish!  We had such an amazing turnout for the Eden 5k too!! WOD: “Filthy Fifty” For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges


Partner Saturday

A little father/daughter training WOD: Teams of 2: AMRAP 20 (You go/ I go) 4 Burpee Box Jump Over (24/20) 8 Deadlift (155/105) 12 Lunge Step


Friday the 13th

WOD: AMRAP 13  13 13 13 13 13 13 13 13 13


Thursday – Odd Objects

Daniella crushing some S2O   30 Min AMRAP  200m OH Plate Walk (45/25) 10 Atlas Stone over Shoulder 100m yolk carry 15 plate squats (45/25)


Wednesday – 10.11.17 – Complex + Triplet

Some strong dudes right here! Strength: 5 sets 1 Push Jerk + 1 Split Jerk (compare to 7/24) WOD: 5 Rounds for Time: 50 DU 10 S2O (155/105) 1 Rope Climb


Tabata Tuesday

  Congrats to Joanna on finishing the Chicago marathon! WOD: Tabata Lunge Step Strict Sit Up Box Jump (20/14) 100 ft. Sled Push (90/45)