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Skill  EMOM for 10 Minutes Straight Set or :30 seconds of Chest to Bar Pull-Ups For the skill work today we are working on maintaining a set of chest to bar pull-ups for 10 rounds.  If you aren’t quite yet able to perform sets of this skill feel free to jump up for two small sets […]

Skill  EMOM for 10 Minutes 1 Split Jerk In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power or squat clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a slow and controlled dip […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]This Thursday Lululemon is hosting a shop night for CFD members to celebrate Kirsten before she leaves for The CrossFit Games! She would love to see you there![/creativ_alertbox] Skill EMOM for 10 Minutes [odd] Toes-To-Bar [even] Double Unders Spend 10 minutes working on two difficult skills. During every odd minute perform 1 […]

WOD AMRAP in 20 minutes 4 Strict Pull-Ups 6 Deficit Push-Ups 45/25lb 8 Alternating Pistol squats 100M Run Workout notes: Today’s workout follows the format of the famous CrossFit workout “Cindy” where we have an AMRAP of pull-ups, push-ups and squats but in this version we’re upping the ante by making each movement a little bit […]

WOD 1000M Run 4 Rounds 20 Box Jumps 24/20″ 30 Sit-Ups 1000M Run Workout Notes: Today’s workout starts and ends with a 1000m Run.  Remember that we have a new running path for our 1000M course.  If you aren’t clear on the new course make sure to check with your coach!  When you return from your […]

Skill Front Squat 3-3-3-3-3 Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember […]

Skill  EMOM 10 Minutes 3 Power Clean & Push Jerk Work up to a moderate load and then perform 3 Clean and Jerks every minute for 10 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice.  Each lift does not need to be […]

Skill Two rounds of Tabata alternating between Hollow Rocks Super Man Hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to […]

Strength Deadlift 5×2 Today we are working with some heavy deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, but work up in weight as you feel comfortable. You can choose to go with one weight for 5 sets of 2 or you can add weight every set and […]