Friday, October 14th, 2016

Deload/Transition Week. Next cycle starts on Monday, 10/17.

3rd Annual In House Olympic Lifting Competition: For all levels. For CFD members only!  Saturday, Dec. 3rd. @ CFD LS. Registration is now open! 

6th Annual CFD Halloween Party: Save the date! Saturday, October 29th! Rocks Bar on Lincoln, 9-Midnight. Drink package, food and DJ. Costumes highly encouraged!  Sign Up Here. 

Next Onramp Dates: Contact Coach, to hold your spot in our next beginner session!Free “Intro to CrossFit Class” For anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday October 29th, 11-Noon. Choose a location and register!  Lakeview Signup Lincoln Square Signup

Lakeview: Starting Sunday, November 6th. (50% full)
Lincoln Square: Starting Wednesday, October 12th, late registration available until Saturday  Oct. 15th.

The Bear: Triple Cycle
Every 3 minutes X 6 Rounds, building to heavy 3 cycles of the following;
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
*Add weight each round!
*Goal is to not drop bar until all 3 cycles have been completed.
*Rest remaining time of each round!

4 Rounds: 30 ON/ 30 OFF
-Single Arm Snatch Left 55/35lbs
-Single Arm Snatch Right
Wall Sit with plate Hold
-Burpees to a plate

*Counting total snatches and burpees as 1 number over 4 rounds.