The couple that works out together has at least one thing in common! Heidi and Ryan are great!
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The Open is quickly approaching and we could not be more excited! This year we will be giving out prizes, contributing to a great fundraising cause, and reigniting the CrossFit spark! the Open starts on February 23rd and you won’t want to miss out! Click here to get registered.
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WOD

“Power Hour”
50 Clean & Jerks* (135/95#)
*EMOM: 5 Toes-to-Bar

On the Clean & Jerk, we are looking for a moderate load where a single repetition is *always* there. In other words, let’s choose a weight that allows for 10+ repetitions unbroken, if we went for it. With that said, our goal for the workout today is to maintain consistent sets throughout the entire piece. On the Toes-to-Bar, we are looking for a number we can maintain each minute unbroken, on every round. That will preserve the stimulus, getting you back to barbell immediately. We want to make this a Clean & Jerk workout, challenged by Toes-to-Bar – not the other way around.

“People are not lazy. They simply have impotent goals – that is, goals that do not inspire them.”

~Tony Robbins

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February 14, 2017
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Wednesday February 15, 2017

The couple that works out together has at least one thing in common! Heidi and Ryan are great! __ The Open is quickly approaching and we could not be more excited! This year we will be giving out prizes, contributing to a great fundraising cause, and reigniting the CrossFit spark! the Open starts on February 23rd and you won’t want […]
February 13, 2017
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Tuesday February 14, 2017

The Open is quickly approaching and we could not be more excited! This year we will be giving out prizes, contributing to a great fundraising cause, and reigniting the CrossFit spark! the Open starts on February 23rd and you won’t want to miss out! Click here to get registered. __ WOD “Valentines Day Deck of Cards” Spades = (Beginner: Med […]
February 12, 2017
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Monday February 13, 2017

Flashback to when we use to run outside! __ The Open is quickly approaching and we could not be more excited! This year we will be giving out prizes, contributing to a great fundraising cause, and reigniting the CrossFit spark! the Open starts on February 23rd and you won’t want to miss out! Click here to get registered. __ WOD […]
February 10, 2017
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Saturday February 11, 2017

We have the most bad ass moms at CFD! __ Attention: Heather WILL be teaching Yoga today at 9:15am! There will be NO Open Gym for the next two Sundays, sorry for any inconvenience the might cause. __ WOD “Saturday Teamwork” Teams of 2, AMRAP 20: 60/40 Calorie Bike 30 Kettlebell Swings (70/53#) 8 Rope Climbs “Measure what is measurable, […]