Braedon is taking the kids so that Katie can have a break for Mothers Day!
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Happy Mothers Day to all of the amazing, fit moms we have at CFD!

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Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am!
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WOD

Romanian Deadlift
4 x 8

“Midline Madness”
4 Giant Sets, not for time:
15 Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Good Mornings

While we spend most of our time on the big movers such as squats and deadlifts, there is great value in accessory movements. These movements provide variance in our training, are less taxing on the nervous system – allowing us to add volume to training (especially on Sundays), and helps us work weaknesses or imbalances. If core strength is limiting our ability to do toes to bar, adding in accessory work like flutter kicks on top of toes to bar practice will move us in the right direction while keeping it constantly varied.

“All that I am, or hope to be, I owe to my angel mother.”

~Abraham Lincoln

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May 13, 2017
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Sunday May 14, 2017

Braedon is taking the kids so that Katie can have a break for Mothers Day! __ Happy Mothers Day to all of the amazing, fit moms we have at CFD! __ Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD Romanian Deadlift 4 x 8 “Midline Madness” 4 Giant Sets, not for time: 15 Sit-Ups […]
May 12, 2017
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Saturday May 13, 2017

Check out the “Murph” shirts! if you want one put your name on the board ASAP! __ Good luck to all of the incredible CFD athletes that are participating in “The Mountain Meltdown” today! Go show them what CFD is made of!! __ Reminder: Shayan WILL be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD In teams […]
May 11, 2017
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Friday May 12, 2017

Fitzy is taking his workout outside to catch some rays during the noon WOD! __ Happy Birthday Jeff W and Lauren! __ It’s Benchmark Friday! __ Summer is almost here and we are stoked to be starting another season of CrossFit Kids! This year Mauree and Hillari will be running the program. We plan to start June 12th and would […]
May 10, 2017
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Thursday May 11, 2017

Levi has been dialed in lately and it is really starting to show! Keep up the great work Levi! __ Summer is almost here and we are stoked to be starting another season of CrossFit Kids! This year Mauree and Hillari will be running the program. We plan to start June 12th and would really like to get an estimate […]