Daily Workout

October 23, 2014

Friday October 24, 2014

Tomorrow we will be holding our 5th annual Halloween Costume WOD! Dress up in your scariest costume and come to one of the regularly scheduled WOD’s for a great workout and a fun chance to see all of your fellow CrossFitters in their costumes! Here is a great throwback picture of the annual Halloween Costume WOD from 2012! __ It’s […]
October 22, 2014

Thursday October 23, 2014

TBT! Here’s a great picture of Aaron back when he first started at CFD almost 5 years ago! __ We are excited to announce that we will be starting another 6 week kids program! The classes will be on Wednesday’s and Friday’s from 3:30 to 4:30 beginning Wednesday November 5th. Be sure to put your child’s name on the board […]
October 21, 2014

Wednesday October 22, 2014

Mike is looking very focused during Kickball! __ WOD Strength: Snatch Warm Up A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single B. Snatch Grip Push Jerk from behind neck – quickly work up to a heavy single C. Snatch Balance – quickly work up to a heavy single D. High Hang Squat […]
October 20, 2014

Tuesday October 21, 2014

The 9:30 girls are working on their Strict Toes to Bar! __ WOD Skill Practice: 3 SLOW rounds of: 3 Strict Handstand Push-Ups 6 Strict Toes To Bar 12 Perfect Air Squats *focus on perfect positions Conditioning: Every minute on the minute for 12 minutes: Odd: 15-20 Calorie Row Even: 10-15 Ring Dips __ Check out this video for some […]