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Saturday & Sunday: 8/2 – 8/3

Posted on Aug 1, 2014 in Daily WOD | 0 comments

Athlete Spotlight on Chris Egbert



1. Name and “board name” (or what should your board name be)? What are your stats (optional)?

Chris E

2. Where did you grow up? Where do you live now?

Levittown, Amity Harbor. Now in Massapequa Park.

3. What do you do for a living?

Sales for a sports marketing company.

4. When did you become part of the Diamond family and why did you join?

March 2013. A friend from Huntington told me about one he was going to. Saw him having results so I reached out to Jen.

5. What was your athletic background before joining CFD?

A very long time ago I played lacrosse and soccer in High School. Still play golf, ice hockey and racquetball.

6. What is your favorite wod/exercise?

I like the WODs that involve running.

7. What is your least favorite wod/exercise?

Hate overhead squats and toes to bar. Shoulder killers.

8. What is your biggest milestone, achievement, or “A-ha” moment at CFD?

Doing “fight gone bad” during the fundamentals was an A-HA moment. Made me realize how much time I wasted at health clubs.

9. What goal(s) are you looking to accomplish?

Main goal is not to be repulsive to my wife.

10. What are your hobbies and interests outside of CFD?

Golfing, coaching soccer, fishing, cooking, hockey.

11. What is something that we may not know about you?

I am a good cook.

12. What is your favorite cheat meal?

Is beer a meal?

13. What is some advice or encouragement for someone just starting CFD or thinking of starting?

Listen to the trainers and don’t worry about your times.


Saturday – 8:30 am and 9:30 am Group Sessions

                    11:00 am OLY Session Only (All member all levels are welcome!)

Sunday -

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TGIF – August 1, 2014

Posted on Jul 31, 2014 in Daily WOD | 0 comments

And the winner is….


Congratulations Mary!!!

Your GHD Tire Sit Up photo was a big hit.

(You will receive 15% off your August membership.)

We also had two runner ups tied for second place (only one vote behind Mary) who will each receive a free t-shirt.


Brian’s handstand with the Golden Gate Bridge in the background.



Katey and her watermelon Overhead Walking Lunge.


WOD (Part 1):

Strict Press

5 x 3
*Working your way up to a 3 rep max.
*Getting a new 1 rep max.
If you are not sure which one to do, just ask the trainer. It will most likely be based on when you got your last 1 rep max. Also, how new you are to the gym and/or how experienced you are will be used as a deciding factor.


WOD (Part 2):

15 Min AMRAP


7  Box Jumps 30″/24″

10 Goblet Squats 70lb/53lb

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Thursday – July 31, 2014

Posted on Jul 30, 2014 in Daily WOD | 0 comments

WOD (Part 1):

6 Minutes Total….

30 seconds on 30 seconds off

Squat Hold (relaxed position)





For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433





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