May 11, 2008

If you were in some kind of disaster movie and had to lift heavy items (or people) then dodge random obstacles and debris, would you be able to survive? Well Sunday’s class had that mixture of heavy lifting and endurance + agility work and it’s safe to say that CFDC […]
May 8, 2008

Workout for May 8th, 2008 Warm-up: 2 minutes of skipping rope. While the crazy metcon workouts are the staple of class, the focus of tonight’s class was primarily strength work. In particular we worked on the BACK SQUAT. Emphasis was on keeping an upright posture. Before loading the bars everyone […]
May 7, 2008

CFDC workout for May 6th, 2008 Warm-up: 3 rounds of… 20 squats10 push-ups15 supermans From there we went straight into the workout of the day. Workout: In teams of three complete the following circuit 5x through: 10 Ball Slams10 Push Presses10 Medicine Ball Cleans100 skip rope10 Push Jerks The winning […]
May 6, 2008

Warm-up: 1. Max Pull-ups Challenge!!!2. 50 burpees for time followed by 100 squats for time Complete the 50 burpees for time and then go straight into the 100 squats for total time completed. The pull-up champ was Karen with 36 kipping pull-ups but Paul and Mike were close behind with […]
April 23, 2008

This past Sunday was a blur! . .
April 20, 2008

Join us in our Elements Class at 9am on Sundays! Learn the basics, Master the basics, Renew the basics. Functional movement is the key to becoming fit. At 10am Tom Brose will lead CFDC’s main class. Bring your skills and your heart, it’s sure to be a barn burner! . […]
April 16, 2008

Tuesday night workout: 8 rounds of25 squats10 alternating single arm kettlebell swings5 clapping pushups Finished with 3x 30 second L sits and handstand pushup practice. . .
April 13, 2008

We started today’s workout with some OHS work. Friends don’t let friends catch barbells! -Today’s WOD at CFDC- Alex used sandbags for the workout.It was the longest workout in the history of CFDC…Twenty hours and counting! . .
April 12, 2008

Crossfit’s Sunday morning workouts..they’re never what you expect and always worse than you can imagine. Tom and I will be there waiting with bated breath to see who walks in the door. Tom will be creative with the suffering and I’ll be there to help him bring it! Are you […]