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

“Valentines Day Deck of Cards”
Spades = (Beginner: Med Ball Cleans)(Intermediate: Power Clean 75/55)(Advanced: Power Clean 115/85)
Clubs = (Beginner: Air Squats)(Intermediate:Jumping Squats)(Advanced: Jumping Squats with a 45/35 lb bar on back)
Hearts = (Beginner: Push-Ups)(Intermediate: Hand Release Push-Ups)(Advanced: Clapping Push-Ups)
Diamonds = (Beginner: Knees to chest on floor)(Intermediate: Knees to Elbows) (Advanced: Toes to Bar)
Jokers = (Beginner: 250 meter Run) (Intermediate: 400 meter Run)(Advanced: 600 meter Run)
Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears you must run!
Scaling the workout – Aces = 1 rep for beginners and 11 reps for experienced CrossFitters. Also, turn two or three cards face up and slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.
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“There is only one happiness in this life, to love and be loved.”

~George Sand

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February 13, 2017

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

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

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, […]
February 9, 2017

Friday February 10, 2017

Happy Birthday J5 and Shayan! __ 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. It’s Benchmark Friday! __ BENCHMARK […]