Remember, Tonight’s 5:30 class is Olympic Lifting! Regular CrossFit classes at 4:45 and 6:30! Strength 1RM Push Press WOD 3 Rounds of 1 Minute on each station. Rest 1 Minute Between Rounds Wall Ball 20/14lbsSit UpsOverhead Squats 45/35lbsPush UpsKettlebell Snatch  

Reminder that we have an 8 am class on Mondays and Wednesdays! Hope to see some of you there!  Strength Back Squat 5×1 WOD AMRAP in 15 Minutes 5 Dumbell Push Press 40/30lbs10 Weighted Step Ups 40/30lbs15 2-Count Mountain Climbers

Thanks to everyone who came out yesterday to celebrate the end of Open! You all made it such a great day! If you haven’t done 13.5 yet the last available time to do it will be at 10 am at CFD. Don’t forget to submit your scores by 5 pm!  Strength 1RM Clean WOD 400M […]

Open WOD 13.5 is going down today at noon! We will be BBQ’ing and celebrating the end of the Open after everyone completes the workout! Feel free to come even if you didn’t participate in the Open this year! The more the merrier! We’re so proud of all of you for all the work you […]

Strength 5×2 Back Squat 5 Rounds with 1 Minute on each station 1 Minute rest between each round. WOD Row for CaloriesWall Ball 20/14lbsPlank Hold

Strength 8×3 Strict Pull-ups Use as much resistance as possible without going to failure. WOD 3 Rounds for Time of  400M Run15 Deadlifts 225/155lbs10 Handstand Pushups

Strength  1RM Power Snatch WOD For time: 21-15-9 reps of Kettlebell Swing 24/16kgBox Jump 24/20″ This is a great workout to challenge yourself with a heavier kettlebell and a higher box.    You can add height to any box with plates.  Watch your step though, that first jump is going to feel really far away! […]

Strength 1RM Split Jerk WOD AMRAP 10 Minutes 10 Burpees30 Double Unders

Happy Monday! Remember our new 8 am class starts today! This class will run on Mondays and Wednesdays only. Hope to see some of you there! StrengthDeadlift 5×2 WOD 10-1 CTB Pullups1-10 Front Squat 185/135lbs200M Run between each round

Happy Easter! CFD will be open for normal class hours at 11 and 12 today. There will NOT be a free intro class today at 1:00. If you still need to do 13.4, Kirsten will be at the gym from 9:30-11.   Strength 5×3 Overhead Squat WOD AMRAP in 10 Minutes of 15 Box Jumps 24/20inch10 […]