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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 […]

14.5 is going down this Saturday at CFD with our annual End of the Open BBQ after! Heats will start at 11! If you have a pop up or some chairs please bring them as we are expecting a little rain:) Beer and Meat will be provided, bring a dish or your drink of choice […]

Don’t miss out on the fun this Saturday! 14.5 and Party time after! Show up at 10:30 to sign up for a heat! We’ll start running the WOD at 11! ALL are welcome! Even if you have not been participating in the Open! Bring a dish or your drink of choice to share! Meat and […]

[creativ_alertbox icon=”” colour=”blue” custom_colour=””]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Strength E2MOM for 14 Minutes Max Set of Strict Pull-ups followed by a sustainable set of Double Unders. Perform as many pull-ups as you can during every round  immediately followed by a  set of double unders. […]

Strength 1-1-1-1-1-1-1 Hang Power Clean Work up to a daily max for your hang power clean.  Start light and be sure to catch the bar deeper into a partial squat as the weight increases.  When the weight goes up your response should be to drop lower to receive the bar.  If you fail a rep […]

WOD 10 CTB Pull-Up 10 Front Rack Lunges 135/95lbs 200 M Run 20 CTB Pull-Up 20 Front Rack Lunges  135/95lbs 400M Run 30 CTB Pull-Up 30 Front Rack Lunges  135/95lbs 800M Run Off Ramp WOD 10 Ring Rows 10 Lunges 200 M Run 20 Ring Rows 20 Lunges 400M Run 30 Ring Rows 30 Lunges 800M Run

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Heats start at 11:30AM. Come early to warm up and pick your heat time! [/creativ_alertbox] Skill Muscle Ups! 5 Sets of Max Effort Muscle Ups.  Rest as much as you need to between sets.  If you don’t have a muscle up yet. Work on developing the transition using a band or box […]

CrossFit Open Workout 14.4 was announced last night!  This time we have a Chipper that includes rowing  for the first time in the open!  Come ready tomorrow to see how far you can make it! Strength Weighted Pull-Up 1-1-1-1-1-1-1 Work up to a max effort weighted pull-up.  If you are working the bands work up […]