If you ever wondered what Dainja looked like before becoming a CrossFit badass, check out this flashback!
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CrossFit Kids is almost here! Here are a few details you might want to check out. We will be starting on June 13th with two age groups. Ages 5-9 will workout from 10:30am to 11:15am every Tuesday and Thursday for a 6 week cycle. Ages 10-14 will workout from 11:15am to 12:00pm on the same days. The cost is as follows: 1 child 2 x per week – $125. 1 x per week – $85. 2nd child is $105/$70, and 3rd child is $85/$55. Please feel free to contact Hillari or Mauree with any questions!
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WOD

“Weightlifting Wednesday”
Overhead Squat – Heavy Set of 3

Then…

EMOMx12, Alternating:
Min 1: 12 KB Front Rack Lunges (35’s/20’s)
Min 2: 12 Deficit Push-Ups
Min 3: 12 DB Box Step-Ups (45’s/30’s)
Min 4: 40 second Plank Hold

“A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.”

~Wade Boggs

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May 23, 2017

Wednesday May 24, 2017

If you ever wondered what Dainja looked like before becoming a CrossFit badass, check out this flashback! __ CrossFit Kids is almost here! Here are a few details you might want to check out. We will be starting on June 13th with two age groups. Ages 5-9 will workout from 10:30am to 11:15am every Tuesday and Thursday for a 6 […]
May 22, 2017

Tuesday May 23, 2017

Andrew is working on his Rope Climbs during Open Gym on Thursday! __ Reminder: Due to our quarterly trainers meeting there will be NO 6:30pm WOD this Tuesday. We apologize for any inconvenience this might cause, thank you so much for understanding. __ There is still time to get your “Murph” shirt! Let Hillari or Mauree know if you want […]
May 21, 2017

Monday May 22, 2017

We are so excited to announce that Caleb Cazier will be joining our training staff as the new Olympic Lifting Coach! Caleb will be coaching the Oly class every Saturday morning at 9:00am starting this Saturday the 27th! Check out a little Bio on Caleb below! Caleb Cazier PT, DPT, CF-L1, CSCS BS Exercise Science Boise State University ’09 Doctorate […]
May 19, 2017

Saturday May 20, 2017

We sure are going​ to miss John and Sarah around CFD! We wanted to wish them luck moving back to Australia! __ Attention: There will be NO Open Gym this Sunday, Shayan is out of town. Thanks for understanding. __ WOD In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 🙂 20 Deadlifts […]