Daily Workout

March 2, 2017

Friday March 3, 2017

Cassidy judging Baylie during last weeks Friday Night Lights! __ IT’S OPEN FRIDAY! __ We are so excited that the CrossFit Games Open is finally here! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next 4 weeks. We will also be holding a CFD Open throw down each Friday night […]
March 1, 2017

Thursday March 2, 2017

Kelli and Leonor working their way through Open WOD 17.1, what an inspiration these two ladies are to all of us! __ WOD Option 1: “Goat Day” EMOMx 20: Odd Min: Movement 1 Even Min: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn […]
February 28, 2017

Wednesday March 1, 2017

Chris has only been CrossFitting for a little over a month and is already involved in the Open! The Open is for everyone from the experienced athlete to the brand new CrossFitter! __ WOD “Tune-Up” EMOM x 16: Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″) Min 2: 15/12 Calorie Bike Min 3: 7 Wallballs (20/14#) + 7 […]
February 27, 2017

Tuesday February 28, 2017

The CFD crew right after the last heat of 17.1! Great job to everyone that participated! __ WOD “Front Line” 3 Rounds: 400 Meter Row (Sub with Bike or Run if needed) 21 Hang Power Cleans (115/80#) 18 Step-Back Lunges (115/80#) 15 Over-the-Bar Burpees 🙂 Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer […]