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WOD AMRAP in 20 Minutes 6 Deadlift 275/185lbs 12 Push-Up 400M Run Off Ramp WOD Your deadlift weight should be challenging but manageable.   Use a moderately heavy weight that you can easily perform a set of 6 while fresh. At no point should your lumbar be compromised even as you progress through the workout. […]

WOD 6 Rounds For Time 10 Hang Squat Clean & Jerk 135/95lbs Run 200M Spend some time working on the movement prior to the workout to find an appropriate weight. Even if you are doing single repetitions grip strength will be factor in this workout! If you aren’t using the “hook grip” now is the time […]

Strength E2MOM for 14 Minutes 2 Split Jerks Working from the floor perform 7 rounds of 2 Split Jerks every 2 minutes.  The load should be moderately heavy but light enough that you can bring the bar back down to your front rack  position, reset and perform another repetition. Practice landing as deep as possible […]

Strength EMOM for 10 Minutes 3 Overhead Squats Work up to a light  load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat. […]

Strength Deadlift 5-5-5-5-5 Work up to a moderately heavy weight and perform 5 sets of 5 repetitions. Experienced lifters should work the same weight across all 5 sets.  If you are new to this movement start light and increase the load for each set and be sure to maintain your lumbar posture during the lift […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club during the 5:30PM Class. Group CrossFit classes are at 4:45PM and 6:30PM[/creativ_alertbox] Skill Tabata Sit-Ups Tabata Plank Hold WOD A classic CrossFit workout and a CFD favorite.  Score each cycle separately and don’t forget to pace yourself! “The Chief” Max rounds in 3 minutes of: 3 […]

Strength 8 Sets for Max reps of Strict Hollow Body Chin Ups Use a supinated grip and maintain hollow body throughout each repetition with strict form. Perform these at bodyweight or with a band. WOD 1-10 Hang  Snatch 115/75lbs 30 Double Unders Before each round of snatches (start the workout with DU’s and end with 10 hang […]

We forgot to get a pic of everyone so this is small portion of the big group of amazing people that completed 14.5 yesterday! Thanks to everyone who helped us celebrate the end of the Open today! We are SO proud of all of you who challenged yourselves and went for it this year! CFD […]

14.5 is going down today! We will start running people through this little gem at 11am! Please show up early for movement standards etc. Olympic Lifting is canceled for today to allow us extra time to get everyone through the workout. Make sure to plan to stay for the festivities after! BBQ and celebrating the […]

A lot of firsts in this years Open! The first “for time” workout ever! We will be running Saturday’s Open workout a little differently than previous weeks. There will not be heats. Each judge will have a stop watch and you will sign up and go in order as people finish. This will get us […]