Daily Workout

April 14, 2016

Friday April 15, 2016

Mel and her girls are making CrossFit a family outing! __ It’s Benchmark Friday! __ BENCHMARK WOD “Filthy Fifty” Compare to 11/27/15 For time: 50 Hip Extensions 50 Box Jumps, 24 inch box 50 Jumping Pull-Ups 50 Kettlebell Swings, 1 pood Walking Lunges, 50 steps 50 Knees to Elbows 50 Push press, 45 pounds 50 Wall Ball Shots, 20/14 pound […]
April 13, 2016

Thursday April 14, 2016

Wes has really come a long way with his Bicep Curls! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Endurance WOD “Maupin” 4 rounds for time of: Run 800 meters 49 Push-Ups 49 Sit-Ups 49 Squats Option 2: Make up a WOD that you missed, or a WOD that […]
April 12, 2016

Wednesday April 13, 2016

It’s that time of year again, Kickball Season! If you would like to join the CFD Champion Team put your name on the board! We look forward to another fun season of great times and winning games! __ Happy Birthday Little Gina! Sorry it’s a day late __ WOD “Weightlifting Wednesday” Squat Clean: Heavy Set of 5 Reps Heavy Set […]
April 11, 2016

Tuesday April 12, 2016

It’s all about the hair for Dave 08, it’s what gives him his strength! __ Happy Birthday Becky! __ WOD For time: 21 Handstand Push-Ups, 21 Ring Dips, 21 Push-Ups 30/20 Calorie Row 15 Handstand Push-Ups, 15 Ring Dips, 15 Push-Ups 30/20 Calorie Row 9 Handstand Push-Ups, 9 Ring Dips, 9 Push-Ups 30/20 Calorie Row *If an erg isn’t available […]