Author Archives: Rick

Friday – 7.21.17 – Kind of Annie

Bringing it outside in this heat!! WOD: 10 Rounds For Time 15 Double Under 15 Ab Mat Sit Up Finisher: 3 x :30 Seated (Ring if possible) L-Holds (feet above plate) 3 x :30 hanging L-Sit 2 x 30 toe tap (over parallete) 1 x 30 around the world


Wednesday – 7.19.17 – “Garth”

A friend of Angela M. who passed away in a motorcycle accident on 7/19/2014 – As a member of CF speakeasy they dedicated this WOD in his name. WOD: For Time: 7-19-14 G-oblet Squats (70/53) A-Mercian KB Swings (70/53) R-ing Dips T-oes to Bar  H-ang power clean (135/95)


Tuesday – 7.18.17 – Sprint

Support! Strength: 5rm Strict Press WOD: 4 Rounds For Reps 4 Min clock 400m run max HSPU 4 min clock 400m run max box jump (24/20)


Monday – 7.17.17

The best crew! Strength: 3rm back squat WOD: 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) Lateral Bar Burpee


Saturday – 7/15/17 – ONE CLASS 8am

Fast step ups or jazzersize?! WOD: Teams of 2: AMRAP 20 10 KB Swing (53/35) 15 HRPU 30 Double Under **Pacer – 400m run


Friday – 7/14/15 – Can it be?

Schedule Update: There is only one wod at 8am on Saturday.  We have several teams competing at the belmar beatdown, come out and support! WOD: 1/2 Marathon Row


Thursday – 7.13.17 – Triplet Sprints

SCHEDULE REMINDER:  There is only ONE WOD at 8am this Saturday.  Come down to the Belmar Beatdown and support the rest of the team!   Furniture movers to open up those shoulders! WOD: 8 RDS: :30 Farmer Carry – Fast, unbroken. Moderate weight. Mark your finish spot with chalk. Rest 1:00. Start there & go


Wednesday – 7.12.17 – Max Effort + Triplet

This Saturday is the Belmar Beatdown and we have several teams competing.  There is an 8am class only  Come out and support the FDC family! DB deads and lunges Strength: Max Hang Power Snatch @ 65% – 70% – 75% 1rm snatch WOD: 10 RFT 20 Double Under 15 Sit Up 1 Rope Climb


Tuesday – 7.11.17 – DB madness

That is one happy coach!     WOD: 5RFT 10 DB Deadlift (50/35) 20m DB Front Rack Lunge (50/35) 400m run


Monday – 7.10.17 – Back Squats and Bears

Beer making with the best crew! Strength: Back Squat Max BW Reps (no re rack) WOD: 100 Bar Facing Burpee For Time Every 20 Burpees – 6 Bear Complex (135/95) ***BC done at 20-40-60-80-100 – wod finishes with BC***