Monday October 5, 2015
October 4, 2015
Wednesday October 7, 2015
October 6, 2015

Derek is working on his Gymnastics skills with some Handstands!
Attention: CFD will be hosting The 2015 CROSSFIT LIFTOFF POWERED BY ROGUE! We will run this event the way we do the Open, it will be programmed into our week and everyone will have the chance to participate! Click here to get signed up and to check out all the details!


5 Giant Sets of:
5 Weighted Strict Pull-Ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.

Get strong by monitoring your training

What is required to grow stronger?

The first ingredient is obvious – There has to be a training dose. And just like with a medicine you might take, there is always an initial exposure, then a response. An effect. But that said, it’s still hard to know for sure.

We can remove some of that response uncertainty by building great habits. For example, if you are mindful of the #windowofgainz after training and disciplined enough to make quality sleep a daily priority, then you will be able to tolerate and adapt to much higher training doses. In other words, you can grow stronger, much faster.

But there’s still another step to take if you want to get the best possible result. To make the very most of your training, you need to build a habit of measurement and careful observation.

Click here to read the full article.

“The great use of life is to spend it for something that will outlast it.”

~William James