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Heats for 19.5 will start shortly after 10:30! BBQ and party to follow. All CFD members are welcome! WOD 5 Rounds of 21-15-9 Thrusters 65/45 lb Jumping Pull-Ups 3 Minute cap for each round 1 Minute rest between rounds Workout notes This workout will be done “Chief” style. 3 Minutes on then 1 minute of […]

[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-glass” color=”Extra-Color-1″]Tomorrow marks the end of the 2019 Open! We will start workouts at 10:30 as usual with BBQ and party to follow! All CFD members or friends and family are welcome to attend! Bring a dessert […]

Skill EMOM for 10 Minutes 1 Squat snatch with pause below the knees Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the […]

Skill EMOM for 10 Minutes 1 Push Press + Push Jerk + Split Jerk We have a lifting complex on the menu today.  You will ten opportunities to work on three difficult overhead barbell movements.  The complexity will increase as you fatigue from rep one to three so technique will be paramount.  In the push […]

Skill Every 90 seconds for five rounds straight set of kipping toe-to-bar then thirty seconds of double unders Today’s skill work features two movements.  We’ll use an interval timer set at ninety seconds. You will have five opportunities to knock out a large set of kipping toe-to-bar.  As soon as you come off the the […]

Skill 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   If you are new to this skill start by gently kicking up to a wall or practice wall walks like we did […]

WOD Every 5 minutes for 25 Minutes 400M Run 20 Box Jumps 24/20″ Workout notes Today’s workout is five short sprints starting at 0:00, 5:00, 10:00, 15:00, 20:00.  Each sprint will have a five minute cap. Ideally you should scale this workout by volume so you can complete each sprint with enough time to rest […]

If you are participating in the Open, we’ll be kicking off heats for 19.4 shortly after 10:30AM.  Two workouts to go! WOD 10 Rounds of 30 seconds on each station lateral burpees over the bar rest hang power snatch 95/65 lb rest Workout notes Today we have an interval style workout with a potential of […]

Skill 10×1 Wall walk This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 5-10 seconds. Practice keeping a rigid […]

Skill Deadlift 3-3-3-3-3 Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on […]