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Our New Mascot

An exciting day at CFCDA! The unveiling of a new mascot! Is it a honey badger? A skunk? A life-size cut out of Derek in full Maximum Warrior kit? Nope. It’s Jacob’s water bottle! Jacob’s water bottle has been a part of The Tribe since early 2010 (it showed up a few

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Burpee Crush

  Wednesday 3/19-click here to reserve your class! Warm Up:   med ball warm up,   farmer carry 200m     Honeybadgers:    *feeling good about your clean and jerk after the 3 week intro/review? Be a skunk!   strict man-maker, 2 reps EMOTM, 10′   -hang power clean to

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Spring Dash

Tuesday 3/18-click here to reserve your class! Warm Up:  line drills! Honey Badgers:  *feeling good about your snatch after the 3 week intro/review? Be a skunk! 5’ KB snatch tech 10’ maxercise 5’ hip flexor/hamstring smackdown Skunks:  5×2 heaving snatch balance then, EMOTM, 8’: hang snatch+power snatch WOD: Spring Dash

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Epic EMOM

Monday 3/17 Warm Up: OH walking lunge, 40m Ab disc, 40m Honey Badgers: unilateral strength, week 1 of 3  *ready to try some heavy OHS? Hop in with the skunkworks! weighted step up, 3×10 (use db’s or kb’s; if you are close to an OHS, try holding one or both

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14.3/14.3 prep

Warm Up: 2-3 rounds: thoracic flow x5 heel to toe walk, 10m glute bridge x10 two foot bound, 10m Skill: safely linking high-rep deadlifts choosing the best technique for plyo: jump or step? 14.3 prep: 5 DL 135/95 10 box jump 24/20 5 DL 185/135 10 box jump 24/20 rest

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Steeplechase

  Thursday 3/13-click here to reserve your class   Thursday review:    rowing tech       Steeplechase   row 1000m or ride 100/70 cal   40 tall box jump w/ step down   ride 100/70 cal or row 1000m      

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The Return of the Drag

  Wednesday 3/11-click here to reserve your class! Warm Up: line drills   Honeybadgers: week 3 of 3, intro to the clean and jerk  basic BB complex: hang power clean+clean+jerk, EMOTM, 10′   Skunks: 5×2 jerk balance+jerk @40-45% of 1RM jerk then EMOTM 8’ 2x(power) clean and jerk @80-85% of

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Chieftain

Tuesday 3/11- click here to reserve your class! Warm Up:  group thacker WU   Honey Badgers: week 3 of 3, intro to the snatch basic BB complex: hang power snatch+snatch, EMOTM, 10′   Skunks:  5×2 dip snatch, then, EMOTM, 8’: pause snatch+snatch   WOD: Chieftain 5 rounds of 3’ on, 1’ rest,

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150+150=150?

Monday 3/10 Warm Up: OH walking lunge, 40m Ab disc, 40m   Honey Badgers: working towards the OHS, week 3 of 3. Bulgarian split squat, 2×10 each leg (add weight form last week) -2-3 rest between each set; during rest, perform the following mobility series: rest 1: PVC calf smash

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14.2

click above for movement standards of Open workout 14.2  14.2   Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14

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