StrengthDeadlift 5×2  WOD AMRAP in 10 minutes 25 Bar facing burpees15 Snatch 95/65lbs10 CTB Pulllups

Happy Valentines Day!! Most likely you are all choosing to spend this holiday doing what you love most: CrossFit! We want you to know that we LOVE you guys!! You all make CFD such an amazing place and we feel so lucky to have so many hard working and fun people at our gym!  Strength/Skill […]

Strength 5×1 Handstand Negatives.  Lockout the handstand and control your descent as slow as possible. You don’t need to be able to do a handstand push-up to do this movement! then  Double Tabata alternating betweenSuperman Hold and Hollow Body Rocks  WOD 21-15-12-9-6-3 for time ofDeadlits 165/115lbs 200M Sprint between each round.

It’s Tuesday! Remember that our 5:30 class is dedicated to Olympic Lifting. Regular CrossFit Classes are at 4:45 or 6:30!  Strength Push Press 5×3 WOD 3 Rounds, 1 minute per station of: Wall Ball 20/14lbsPull-Ups Overhead Squat (PVC)Push-ups (Hand Release)Box Jump 24/20″1 Min REST 

Strength Work up to a Bodyweight Squat Clean then For Time 10x  Bodyweight Squat Cleans WOD 75 Burpees for time Perform 10 Kettlebell Swings at the top of every minute  (starting at 0:00)  

Strength 1RM Snatch WOD “Loredo” Six rounds for time or AMRAP in 24 Minutes. 24 Squats24 Push-ups24 Walking lunge stepsRun 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was […]

Some of you may know that Coach Drew is working at the new Nutrishop store in Davis. Tomorrow during both morning classes the owner of Nutrishop will be at CFD with different protien samples and will be available to answer any questions you may have about protien or supplements! Strength 5×1 Back Squat WOD In […]

Strength 100M Run @70%100M Run @80%100M Run @90% then EMOM for 10 Minutes 100M Sprint (Go all out and rest the remaining minute)   WOD For time: 21-15-9  Power Cleans 135/95lbsBurpee Box Jump 24/20″

Remember we offer a 4:45 class today!  Come in and help welcome Sophie to the CFD coaching staff! This will be her first class coaching on her own and we know she’s going to do great!  Strength Twice through each of the following 5 styles for Max effort of strict pullups, adjusting grip for each […]

Strength  Working from the floor EMOM  3 Front squats ~ 80%  of your 1 RM Power Clean WOD 1  AMRAP 5 Min 10 Dumbell Thrusters10 Toes To Bar Rest and regroup  WOD 2 AMRAP 5 Min 12 Kettlebell Snatch 24/16kg6 Pistols