Chris has only been CrossFitting for a little over a month and is already involved in the Open! The Open is for everyone from the experienced athlete to the brand new CrossFitter!
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WOD

“Tune-Up”
EMOM x 16:
Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″)
Min 2: 15/12 Calorie Bike
Min 3: 7 Wallballs (20/14#) + 7 C2B Pull-Ups
Min 4: 15/12 Calorie Row

For the next four weeks, we will be conducting “On the Minute” training on Wednesdays. Comprised of movements we may see during the CrossFit Games Open (each Friday for the next four weeks), we can fine tune our mechanics of these motions at measured intensity.

“It’s what you learn after you know it all that counts.”

~John Wooden

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February 28, 2017
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Wednesday March 1, 2017

Chris has only been CrossFitting for a little over a month and is already involved in the Open! The Open is for everyone from the experienced athlete to the brand new CrossFitter! __ WOD “Tune-Up” EMOM x 16: Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″) Min 2: 15/12 Calorie Bike Min 3: 7 Wallballs (20/14#) + 7 […]
February 27, 2017
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Tuesday February 28, 2017

The CFD crew right after the last heat of 17.1! Great job to everyone that participated! __ WOD “Front Line” 3 Rounds: 400 Meter Row (Sub with Bike or Run if needed) 21 Hang Power Cleans (115/80#) 18 Step-Back Lunges (115/80#) 15 Over-the-Bar Burpees Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration […]
February 26, 2017
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Monday February 27, 2017

Ian working his way through the Dumbbell Snatches during Friday’s Open 17.1! __ WOD “Stop & Go” AMRAP 4: 30 Double-unders 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 Double-unders 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: 30 Double-unders 9 Power Snatch (115/80#) Interval training to start the week. Given how we have equal part rest to work […]
February 25, 2017
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Sunday February 26, 2017

Mel is magic! __ Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD “Talisman” For Time: 50 Strict Handstand Push-ups* *Every break: 5 Strict Pull-ups 3 Rounds: 10 Strict Dumbbell Presses 10 DB Bent Over Rows Rest 1:00 Building overhead strength today with 50 presses for time, with a strength based cash-out to finish. As […]