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Skill EMOM for 10 Minutes Straight set of kipping pull-ups or kipping swings For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds (:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can […]

Skill Tabata Push-ups * * Hollow hold during rest period Tabata Plank hold * * Arch hold during rest period Tabata Squats * * Squat hold during rest period 1 Minute rest between Tabatas For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds […]

WOD 5 Rounds for time (with a partner) 200M Sandbag bear hug carry 100/70lb 30 Burpees 40 Box Jumps 24/20″ Workout notes Grab a partner, a sandbag and a box for today’s workout.  We’ll score this workout by the total time it takes for you to complete five rounds splitting the work as you see […]

WOD AMRAP in 20 Minutes 400M Run 30 Push-up 20 Power Snatch 75/55 lb Workout Notes Today’s workout is a longer duration triplet. We’ll start with a 400m run before moving on to a fairly high rep count of push-ups and power snatches. Choosing an appropriate scaling option will be important in a workout like […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″] REMINDER Today is Bring a Friend Friday! No drop in fees today for all classes and no previous CrossFit experience necessary![/text-with-icon][vc_column_text] Skill EMOM for 10 Minutes 20 seconds of strict pull-ups 40 seconds rest For […]

  View this post on Instagram   No plans for Valentine’s Day yet?? Great! It’s bring a friend Friday at CFD! Grab your Valentine ♥️ or your Pal-entine ???? and come in for a great workout! We all have that friend who’s been talking about trying CrossFit right?? We’ll now’s their chance! Any class and […]

Skill 10×1 Lunge Kick to freestanding handstand Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the […]

Skill EMOM for 10 Minutes 1 Squat clean with pause below the knees We’re working on more positional weightlifting for today’s skill work.  You will have ten opportunities to work on squat cleans.  In the squat clean we are pulling the bar from the floor with hands just outside of the hips and receiving the […]

Skill EMOM for 10 Minutes Straight set of kipping toe to bar then 20 seconds of drag rope double unders Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders with our new drag ropes. We’ll be using a one minute interval timer and start with a […]

WOD 5 Rounds of one minute on each station Thruster 45/35 lb Row for calories Double unders Air assault bike for calories Workout notes We’ll have a total of twenty minutes on the clock for today’s workout and you’ll tackle five rounds of four different movements with one minute at each station.  There is no […]