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Archive for July, 2015

Friday 7.31.2015

BURNER, FITNESS, and RX will be listed at CFDF For time: 100-ft. weighted lunge (linked 45# plates for men/ linked 25# plates for women) 40 wall-ball shots each, performed simultaneously (20 / 14 lb.) 100-ft. handstand walk 40 wall-ball shots each, performed simultaneously (20/ 14 lb.) 100-ft. weighted lunge (linked

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Thursday 7.30.2015

BURNER, FITNESS, and RX will be posted on the whiteboard at CFDF Complete 3 rounds of the following: Squat Snatch 1-1-1-1-1 5 minute cap Rest 2 minutes

Wednesday 7.29.2015

BURNER, FITNESS, and RX will be listed at CFDF Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks

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Tuesday 7.28.2015

Heat index warning today: please bring plenty of fluids and wear cool Wod gear Burner, Fitness and RX level will be posted at the box. for time of: Thrusters (165 / 115 lb.) Bar muscle-ups Athletes will complete 15 thrusters, then 15 bar muscle-ups, 10 thrusters and 10 bar muscle-ups,

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Monday 7.27.2015

Games Week BURNER, FITNESS, and RX will be listed at CFDF Masters Event 3 SQT 3 rounds for time of: 95-lb. ground-to-overheads, 10 reps 200-yard shuttle sprint, 50 yards there and back twice Post time to comments.  

Sunday 7.26.2015

Rest Day   Closed  

Saturday 7.25.2015

  Open Gym 10am – 2pm NO MOBILITY CLASS On Ramps available   CrossFit Kids starts next week. ¬†SIGN YOUR KID UP FOR CrossFit Kids at CFDF DURING OUR TRIAL PERIOD! (See all the details in this post) Parents, please print this and bring it with you on your childs

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Friday 7.24.2015

WE ARE TRAINING CARDIORESPIRATORY STAMINA AND ENDURANCE. THE WOD WILL TAKE LONGER THAN 20 minutes. Triple 3 BURNER Triple Uno For time: Row 1,000 meters 100 double-unders Run 1 miles Post time to comments. FITNESS Triple 2s For time: Row 2,000 meters 200 double-unders Run 2 miles RX For time:

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Thursday 7.23.2015

Welcome Mallory Chaffin to the family Deadlift 10-5-3-1-1-3-5-10 Post load to comments.    

Wednesday 7.22.2015

BURNER – box push up standard – chest must come in contact with the side of the box. Loss of midline at any point is a NO REP. Box push up (hands on side of box) 50 reps Box step over 10 reps, 20″ Box push up 30 reps Box

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