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Skill Use 10 minuntes to establish a new PR at an Unbroken Double Under Pyramid. Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  Then, 1 minute for Max Effort of Handstand, L-Sit, Hollow Rock, Superman and Plank Hold. 30 seconds rest between.   WOD For time 10-1 Deadlift 225/155lbs1-10 Pull-Ups

Strength Back Squat 5×5 WOD AMRAP in 15 MIN 10 One Arm Kettlebell Squat Clean  32/20kg (5 each arm)10 HSPURun 200M

Strength 5×3 Power Jerk WOD 3 Rounds for Time 9 Push Press 135/95lbs12 Box Jumps15 Kettlebell Swings 24/16kg

Remember it’s Tuesday! 5:30 class is dedicated to Olympic lifting! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Strength Deadlift 5×5 WOD 3 Power Cleans 135/95 EMOM For 12 Minutes.  Do double unders with the remaining time left in each minute.  Score is total DU’s.   

Presidents Day Schedule REMINDER: There will be NO 5:45 am class on Monday! Other than that class hours are normal for the day.   Strength 6×3 Turkish Get-up (3 ea arm)  3 times through each AMRAP, alternatiing between the two with 1 Min rest in between. WOD AMRAP in 3 Minutes 5 Pull ups15 Squats […]

HAPPY BIRTHDAY NANCY!!! Today our very own Nancy turns 50! Come in and help her celebrate with a Filthy Fifty-ish workout. Hope to see everyone at 11 or 12!  We Love you Nancy!! 

Strength  1RM Overhead Squat WOD 20 One-Arm Kettlebell Thrusters (10 ea) 24/16kg400M Run30 Kettlebell Snatches (15 ea) 24/16kg400M Run40 Kettlebell Swings 24/16kg400M Run

StrengthDeadlift 5×2  WOD AMRAP in 10 minutes 25 Bar facing burpees15 Snatch 95/65lbs10 CTB Pulllups

Happy Valentines Day!! Most likely you are all choosing to spend this holiday doing what you love most: CrossFit! We want you to know that we LOVE you guys!! You all make CFD such an amazing place and we feel so lucky to have so many hard working and fun people at our gym!  Strength/Skill […]

Strength 5×1 Handstand Negatives.  Lockout the handstand and control your descent as slow as possible. You don’t need to be able to do a handstand push-up to do this movement! then  Double Tabata alternating betweenSuperman Hold and Hollow Body Rocks  WOD 21-15-12-9-6-3 for time ofDeadlits 165/115lbs 200M Sprint between each round.