July 5, 2017
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Thursday, 7/6

Warm Up 3 Rounds 6 PVC Dislocates 6 PVC OHS 6 Pause Squats 6 Squat to Bootstrappers Strength Snatch (25 min) Prep: 2x 2 Hang Hi Pulls+ 2 Hang Power Snatch 3x 1 Hang Hi Pull+1 Hang Power Snatch+ 1 Snatch Work: 6×1 Hi Pull+ 1 Snatch*, working up to […]
July 4, 2017
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Wednesday, 7/5

Warm Up 3 Rounds 15 Band Good Mornings 10 Spider Lunges 15 Jumping Jacks 5 Plank to Squat Met Con EMOM 30 (5 Rounds each)* A) Row 15/12/9 Cals (done within :40) B) 12 Burpees C) 15 KB Swings D) 30 Double Unders (scale to 50 Single skips) E) 15 […]
July 3, 2017
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Tuesday, 7/4: Happy 4th of July!

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Squats 5 Squat to Bootstrappers 10 Rev Hand Spider Lunges Met Con Fun Prep: 1×5 Kip Swings+ 10 Front Squats (bar only) 1×5 Kip Swings+ 10 Thrusters (bar only) 2×5 Thrusters working up In teams of 4: Team Run 400 M […]
July 2, 2017
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Monday, 7/3

Warm Up 4 Rounds 6 PVC Dislocates 12 Alt Samson Lunges 6 Band Pull Apart Complex 12 Alt Dead Bugs Strength Jerk Complex (35 Min) Prep: 1×10 Strict Press w/ bar 2×3 Push Press working up 3×1 Push Press+ 1 Power Jerk+ 1 Split Jerk working up Work: 6×1 Push […]
July 2, 2017
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Programming Preview: Week of 7/3

Monday, 7/3: Jerk Complex Tuesday, 7/4: Happy 4th of July – Special 90 minute class at 10AM to celebrate Wednesday, 7/5: Rowing EMOM Thursday, 7/6: Snatch & Met Con Friday, 7/7: Floor Press Saturday, 7/8: Clean & Front Squat Met Con Sunday, 7/9: Team Met Con Madness
July 1, 2017
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Sunday, 7/2

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X walk 1 Min Squat Hold 1 Min Single Leg Flexion/ side 1 Min Squat Hold Strength Back Squat (35 min) Prep: 1×10 w/ bar, 3×4 working up Work: 6×4 at same weight […]
June 30, 2017

Member Spotlight: Billy K.

No injury could keep July’s member spotlight, Billy K. away from CFDC! We are happy to say that Billy has made a full recovery from a nasty rotator cuff injury and is back classes¬†breaking nothing but PRs. Billy, great to have you back and thanks for being part of CrossFit […]
June 30, 2017
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Saturday, 7/1

Warm Up 3 Rounds 6 PVC Dislocates 6 PVC OHS 6 Spider Lunges 6 Jump Squats Strength Snatch Prep (15 Min) 3x 2 Hang Hi Pulls+ 2 Hang Power Snatch+ 4 OHS 3x 1 Hang Power Snatch+ 1 Hi Pull (from floor)+2 Snatches EMOM 4* 3 Snatches @ 70-75% 1RM […]
June 29, 2017
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Friday, 6/30

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Pause Squats 15 Jumping Jacks then 3 Rounds 5 Kip Swings 5 Plank to Squat Met Con In 3 Minutes: 21/15/12 Burpees* Row max Calories in remaining time Rest 3 Minutes In 3 Minutes: 21/15/12 Toes to Bar Max Double Unders […]