Nick and Fitzy are fighting it out on the Rope!
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Happy Birthday Alia!

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WOD

“Play Dead”
AMRAP 5:
600 meter Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees 🙂

Rest 5:00

AMRAP 5:
400 meter Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees 🙂

Rest 5:00

AMRAP 5:
200 meter Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees 🙂

“Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.”

~Henry Ward Beecher

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July 17, 2017

Tuesday July 18, 2017

Nick and Fitzy are fighting it out on the Rope! __ Happy Birthday Alia! __ WOD “Play Dead” AMRAP 5: 600 meter Run Buy-In 12 Deadlifts (185/135) 12 Barbell Burpees 🙂 Rest 5:00 AMRAP 5: 400 meter Run Buy-In 9 Deadlifts (225/155) 9 Barbell Burpees 🙂 Rest 5:00 AMRAP 5: 200 meter Run Buy-In 6 Deadlifts (275/185) 6 Barbell Burpees […]
July 16, 2017

Monday July 17, 2017

It’s aways a good time when Lauren’s family comes in town! Thanks Walker family for making CFD your second CrossFit home! __ WOD Strength: Take 15 minutes to work up to a heavy 1 rep Overhead Squat Conditioning: “Run Up” 27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55) “Life consists not in holding good cards but in playing those […]
July 15, 2017

Sunday July 16, 2017

The 8am getting after it on Wednesday! __ Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD “Super Swole Sunday” 4 Rounds (building in weight): 12 DB Bench Press 12 DB Bent Over Rows (each arm) 12 DB Reverse Lunges (50’s/35’s, hang) “Stay true to yourself, yet always be open to learn. Work hard, and […]
July 14, 2017

Saturday July 15, 2017

Dainja is flying through his Muscle-Ups during “Hero Week”! __ Attention: Caleb will be coaching the Olympic Lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD AMRAP 25: Team Tire Flips (100 ft) 10 Burpee Tire Jumps 20 Sit-Ups *Every five minutes starting at zero everyone will run 200 […]