April 11, 2018
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Thursday, 4/12

Warm Up 3 Rounds 12 Band Good Mornings 6 Alt Cossack Lunges 12 Squats (pause/regular/jumping) 6 Hips to Wall 1 Min Squat Hold 1 Min Single Leg Flexion/ side 1 Min Squat Hold Strength Box Squat (30 min) Prep: 1×5 w/bar, 5-5-3 working up Work: 6×3 at the same weight […]
April 10, 2018
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Wednesday, 4/11

Warm Up 3 Rounds 5 Hanging Scap retractions 5 Squat to Bootstrappers 5 Band Pull Apart complex 5 Dolphin Push Ups Met Con Pull Up Baseline Test: Max Unbroken Pull Ups Scaled – STRICT with single band Rx – Chin over bar Scale-up – Chest to Bar EMOM 24 Minutes […]
April 9, 2018
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Tuesday, 4/10

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Squat to Boot Strappers 6 Jump Squats Strength Power Position Power Clean (25 Min) Prep: 2×2 Pause Ext + 2 Hi Pull+ 2 Power Cleans (all done from Power Position) + 4 Front Squats 3×1 Hi Pull […]
April 8, 2018
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Monday, 4/9

Warm Up 3 Rounds 10 Spider Lunges 5 Hips to Wall 10 Squats 5 Plank to Squat 2 Min Death Stretch/side (1 min low/ 1 min high) Met Con :30 on/:30 off for 30 Minutes (6 Rounds each) Assault Bike DB Hang Power Cleans (M:50/40/30, W:35/25/15) Ab Mat Sit Ups […]
April 8, 2018
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Programming Preview: Week of 4/9

Monday, 4/9: Met Con – Assault Bike, DB Hang Power Cleans, Ab Mat Sit Ups, KB Swings, and Burpees Tuesday, 4/10: Power Cleans & Met Con –  Front Squats and Lateral Hops Over-the-Bar Wednesday, 4/11: Pull Up Baseline Test, EMOM – Max Pulls Ups, DB Snatches, Hollow Rocks & 3 Rounds […]
April 8, 2018
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CFDC x DCW Lift Off Competition

Lift-off our team to USA Weightlifting Nationals. A software developer, a housing/community advocate, and a CrossFit coach walk up to the bar.  No joking, this is serious. Next month, we will send three of our best — Christopher C., Angela C., and Coach Emily — to USA Weightlifting National Championships in […]
April 7, 2018
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Sunday, 4/8

Warm Up 3 Rounds 10 Pause Squats 10 Alt Samson Lunges 10 Band Good Mornings 10 Cossack Lunges 1 Min Single Leg flexion/ side 1 Min Death Stretch/side Strength Box Squat (35 min) Prep: 1×5 w/bar, 3×5 working up Work: 5-5-3-3-3 working up Met Con (in teams of 4, follow […]
April 6, 2018
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Saturday, 4/7

Warm Up 3 Rounds 12 Band Good Mornings 6 Hanging Scap Retractions 12 Alt Samson Lunges 6 Alt T Push Ups Prep: 2×3-5 Kip Swings + 4 Sandbag Cleans + 8 Step Ups Met Con Every 4 Minutes for 36 Min – 3 Rounds each 12 Toes to Bar 24 […]
April 5, 2018
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Friday, 4/6

Warm Up 3 Rounds 6 Pause Squats 6 PVC Dislocates 6 PVC OHS 6 PVC Sotts Press Strength Snatch Balance (30 min) 1×5 Pressing Snatch Balance (bar) Pressing Snatch Balance 3-3-3 Heaving Snatch Balance 1-1-1 Snatch Balance 1-1-1 (scale to heaving or pressing variation) Met Con 6 Rounds In 1 […]