WOD for 093016
Segment 1: AMRAP 18 minutes: 30 Thrusters (95/65) 30 Box Jump Overs (24/20) 30 Calorie Row 30 Toes to Bar
WOD for 090116
Segment 1: On the Minute x 21: Minute 1 – 15/12 Calorie Row Minute 2 – 15 Box Jump Overs (24/20) Minute 3 – 15... Read More
WOD for 071616
Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk Same weight across, work up to heavy weight and maintain, or work up to... Read More
Sail Through The Changing Ocean Tides
16.3 viewing party is Thursday night at 8pm! Skills: Ring Dips max reps EMOM, 10 minutes Then, Tabata Plank Holds 6 minutes Metcon: 25 min... Read More
Delirium Tremens
GREAT JOB to everyone who took on 16.1 yesterday (and Friday and Today!)! Don’t forget to log your scores at games.crossfit.com before Monday at 8pm... Read More
As Long As Its Free
Valentine’s Couples Challenge – Next Saturday, 9-11am! WOD Skills: Hang Snatch 3-3-3-1-1-1 Metcon: 4 Rounds: 10 Power Snatch (95/65) 10 Box Jump Overs (24/20)... Read More
All Doing What We Can
Hope everyone had a great time at the Holiday Party last night! Strength: Take 20 minutes to make up a missed strength workout from the... Read More
Storm Coming In
WOD Strength: Press 10-10-10-10 @ 60% 1RM Metcon: 21-15-9-15-21 Reps For Time: Box Jump Over (24/20) Wall Ball (20/14) Time cap of 12 minutes
All The Right Moves
Our first CFD Ladies WOD & Wine is coming on June 13th. RSVP here! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: Run 800m... Read More
Bringing This To The Entire Nation
Clean and Jerk Fundamentals Class tomorrow at 11am! WOD Strength: Sumo Deadlift warmup with increasing loads 5 x 60% 3 x 70% 2 x 80%... Read More