This week starts off really strong, will give you a quick breather in the middle, then slap you in the face to cap it all off!  I CANNOT WAIT!!!  This looks like so much fun! ? Don't forget to sign up for Develop Barbell class on Thursday night!  Also, per our policy update if you have an unlimited membership both TSC and Barbell are both included at no additional cost.  Let's pack these classes guys! Alright have a great week CFD! Announcements: We will be hosting our first ever internal competition on May 9th 2020!!! Set the date aside on your

Read More›

We've got some really awesome Barbell work this week guys as we start to round out this cycle. You won't want to skip any days this week! Don't forget to sign up for Develop Barbell class on Thursday night! Let's go get it CFD! Announcements: We will be hosting our first ever internal competition on May 9th 2020!!! Set the date aside on your calendar and ask a coach if you have questions. We can't wait! Here are the lifts of the week: Monday – DeadliftTuesday – Pressing and JerkingWednesday – HPCThursday – WODFriday – "Love Loss"Saturday – Bench PressSunday

Read More›

Looks like a fun week to get our metabolic conditioning in guys!  Have fun with it all! We will be running a double-under challenge for the month of February.  Not signed up yet?  Don't worry.  You have until the 8th to sign up.  Work on your dubs every day for the month of February for some awesome bragging rights and even better awesome doubles at the end of the month!  We will be tracking participation using Wodify this time.  Ask a Coach for details on how to get signed up!  There are not actual prizes but bragging rights is more

Read More›

Yet another HOT week of programming guys!  WHAT!!!  We're so lucky! ?  The week starts out with some heavy barbells then transitions into some skill and metabolic conditioning work.  I can't wait! We will be running a double-under challenge for the month of February.  Work on your dubs every day for the month of February for some awesome bragging rights and even better awesome doubles at the end of the month!  We will be tracking participation using Wodify this time.  Ask a Coach for details on how to get signed up!  This challenge is going to make everyone better!  Hey, there's still

Read More›

For those of you saying "we don't do enough barbell work lately".  THIS IS YOUR WEEK!!!  I expect to see you turn up every single day!  This week's programming looks like a ton of fun guys!  I personally can't wait!  We will be testing and base-lining this week so we have great numbers to compare to later in the year.  Make sure to track all that progress people! Have a great week and we'll see you at the Box! Announcements: There was an important change email sent out to all members on Saturday 1/18.  Please take the time to read

Read More›

Here it is the first full working week of the new year for most all of us.  Set your goals and let's start this year strong.  If you need any help with goal setting please reach out to one of the coaches.  We'd be more than happy to help! This year we will be training through phases -- we have six (6) in total for 2020. New Year Reboot, Conditioning & Skills (Jan-Feb), Barbell & Odd Object Cycling (Mar-April), Olympic Skill & Lifting (May-June), Powerlifting & Pump (July-Aug), The Open, Conditioning & Skills (Sept-Oct), and finally Post-Open, Wendler & End of

Read More›

Some fun stuff this week all with 1RM Snatch on Monday, Holiday WOD at 9am on Tuesday, and 1RM C&J on Friday!  We're going to roll into 2020 with a BANG!  It won't know what hit it! See you at the Box all!!! Announcements: Holiday schedule: 12/31 - 9am Holiday WOD, Free Friends and Family, New Years Social afterwards - Bring an appetizer or drink to share!1/1 - Gym Closed All Day1/2 - Regular Class Schedule Resumes (Welcome to 2020!!!) Here are the lifts of the week: Monday – Snatch 1RMTuesday – New Years Eve WOD @9amWednesday – Gym ClosedThursday –

Read More›

This is it!  Time to put the Wendler Strength Cycle to the test!  We'll be testing our 1RM for both the push press and the front squat this week.  As always make sure your recovery is on point this week as it's a hard week of training before the holidays officially start.  Oh, and you won't want to miss California Love on Friday as we get to toss some heavy weight around.  This weeks programming looks like so much fun!  I can't wait!!! ? See you at the Box all!!! Announcements: CFD has adopted two families from Big Brothers and Big

Read More›