Daily Workout

April 3, 2014

Friday April 4, 2014

Traci is doing a great job of getting full Hip extension throughout her Snatches! __ Happy Birthday Traci! __ Benchmark Friday is back! __ Benchmark WOD Compare to 12/13/13 “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10/8 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) […]
April 2, 2014

Thursday April 3, 2014

The 4:00 class on Friday are getting very serious about their CrossFit! __ Happy Birthday Michelle! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Strength: Take 15 Minutes to Work to Heavy Clean & Jerk, Single Rest 5 minutes Every Minute On the Minute for 10 minutes: 3-5 Clean […]
April 1, 2014

Wednesday April 2, 2014

Happy Birthday Jody! __ Attention: Fenix will be teaching the Olympic lifting class on Wednesday at 3:00pm this week. For any of you that have not had a chance to make it to one of his classes they are well worth it! Try to make this a priority. There will be NO Oly class this Saturday. __ WOD “Jody’s Birthday […]
March 31, 2014

Tuesday April 1, 2014

Happy Birthday Julie! __ Reminder: We are excited to announce that we will be having Total Health and Fitness here at CFD for a Nutrition Workshop! It will be held on Tuesday April 1st (tonight!) at 7:30pm. Feel free to bring friends and family. This will be a great chance to get some ideas of how to stick with your […]