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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 […]

This past Sunday was a blur! . .

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! . […]

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. . .

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! . .

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 […]

Tuesday we had a surprise visit from CFDC alum Adam L! Adam was one of the original CFDC crew, when we worked out in an alley, went on to become a certified CrossFit Trainer, and works as a physical therapist in the Army. This is the guy they should put […]

We now are officially offering an “Elements” class every Sunday at 9AM, taught by Jen Conlin. It is important to give people time to learn each and every skill that we use in our workouts, and refine the fundamental movements. This week we worked on the Turkish Get Up, Overhead […]

Maiko took this picture of FRAN CANDY on her recent trip to Japan. Her family wondered why she was taking photos of candy. . .