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Strength 1RM Snatch WOD “Loredo” Six rounds for time or AMRAP in 24 Minutes. 24 Squats24 Push-ups24 Walking lunge stepsRun 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was […]

Some of you may know that Coach Drew is working at the new Nutrishop store in Davis. Tomorrow during both morning classes the owner of Nutrishop will be at CFD with different protien samples and will be available to answer any questions you may have about protien or supplements! Strength 5×1 Back Squat WOD In […]

Strength 100M Run @70%100M Run @80%100M Run @90% then EMOM for 10 Minutes 100M Sprint (Go all out and rest the remaining minute)   WOD For time: 21-15-9  Power Cleans 135/95lbsBurpee Box Jump 24/20″

Remember we offer a 4:45 class today!  Come in and help welcome Sophie to the CFD coaching staff! This will be her first class coaching on her own and we know she’s going to do great!  Strength Twice through each of the following 5 styles for Max effort of strict pullups, adjusting grip for each […]

Strength  Working from the floor EMOM  3 Front squats ~ 80%  of your 1 RM Power Clean WOD 1  AMRAP 5 Min 10 Dumbell Thrusters10 Toes To Bar Rest and regroup  WOD 2 AMRAP 5 Min 12 Kettlebell Snatch 24/16kg6 Pistols

Hey All! It’s Tuesday! Remember that our 5:30 class is dedicated to Olympic Lifting. Regular CrossFit Classes are at 4:45 or 6:30!  Evening classes have been super full lately!  We love having all of you in the gym and we want to thank you all for being patient with us while we work on making changes […]

Strength Deadlift 5×1  WOD Tabata Wall Ball REST 1 MIN Tabata Burpee Bottoms REST 1 MIN Tabata Row Calories REST 1MIN  Tabata Barrier jump REST 1MIN Tabata KB Swings   Score is lowest number for each event. 

It’s SUPERBOWL SUNDAY!!  We came up with a little something for you to do before you spend the day watching the game and probably eating too much:) Have fun!  WOD 49 Burpees49 Squats 45/35lbs49 DU’s49 Power Cleans 45/35lbs (bar must pass below knees)49 Situps49 Snatches 45/35lbs (bar must pass below knees)49 Push Ups

Skill 3×3 Skin The Cat or 3×5 Strictest Knees To Elbows3×5 Barbell Roll Out. WOD Pick two plates and get to know them very well, you’ll hang on to them for all of the movements in the WOD today! 200M Pinch Plate 25/15lbs (each hand)30 Squats 50/30lbs (hold the plates anyway you want)25M OH Lunge […]

Skill Working from the floor: EMOM  for 10 minutes 3 OHS @ 70 ~  80% of 1RM Snatch WOD 3 Rounds for time of 18 Wall ball 20/14lbs12  Box Jumps 24/20″6 CTB Pull-Ups