Workout of the Day

November 29, 2013

Saturday, November 30

Warm-Up 3 x 6 Spider Lunges w/ same side reach-up, 6 PVC Disclocates, 6 PVC OHS, 6 Sotts Press Prep 1 As a class, ~6 pause extension w/ PVC Concentrate on Set-Up: hips down, shoulders back, chest up, bar over the base of the toes (not against the shins) Prep […]
November 29, 2013

Friday, November 29

Thanks to everyone who joined us for our annual Thanksgiving Workout yesterday. Following the theme of the last two years, nearly 40 CFDCers earned their T-Giving feasts to suffer through a “Hero & a Girl” combo workout. Be sure to check out yesterday’s blog post for an update of what […]
November 27, 2013

Thursday, November 28

Happy Thanksgiving! In town? Need to leave the family in front of the tube for an hour or so while you get your frustrations out? Well, do we have the answer for you: CFDC’s Thanksgiving Day “Hero and a Girl” WOD 9:30AM on Thursday, Nov. 28th In keeping with CrossFit […]
November 26, 2013

Wednesday, November 27

Remember: Evening classes for tonight (Wed., Nov. 27th) have been cancelled; to get your workout in, join us for the 6am, 7am, or Noon class! Warm-Up 2 rounds of 10 Samson Lunge, 5 OH Band Pull-Aparts, 5 Pause Squats, 5 Band Pull-Aparts, 2 Wall Walks Prep 2 x 3 Hang […]
November 25, 2013

Tuesday, November 26

Warm-Up 2 Rounds of 10 Lunge-n-Twist 10 Push-Ups 10 Supine Scorpion 10 Spider Lunge with Same Side Reach-Up 10 Plank-to-Squat Strength –¬†Turkish Get Up 4-3-2-1 each side (alternate hands each rep) – 20 minute time cap Met-Con 15 Minute EMOM, alternating between the following three exercises (i.e., 5 rounds of […]
November 24, 2013

Monday, November 25

Warm-Up 3 Rounds of 5 dolphin push-ups 10 mountain climbers 15 squats then, 2 Rounds of 10 Arm circles each direction 10 Ankle circles each direction then, Partner Bully stretch 90 seconds each person Met-Con 10 Minute AMRAP 1o DB Push Press 30 Lateral Hops (over&back=1; use DBs or band […]
November 23, 2013

Sunday, November 24

Warm-Up 2 Rounds of 50 jumping jacks 40 mountain climbers 30 band Good Mornings 20 squats 10 dead bugs/side then, 1 minute squat hold 1 minute toad squat 1 minute single leg flexion w/ ER each side 1 minute toad squat 1 minute squat hold Strength Back Squat – 20 […]
November 22, 2013

Saturday, November 23

Warm-Up 2 x 1 Inch Worm in Place, 10 Squats, 1 Inch Worm in Place, 10 Alt-T Push-Ups Prep 1 as a class, complete roughly 5 sets of pause clean extension Prep 2 3 x 2 Pause Extension Hi-Pull Work Sets Basics 5 x 2 + 2 C&J; 4 x […]
November 21, 2013

Friday, November 22

Warm-Up 3 Rounds of 30 jumping jacks 20 spider lunges 10 V-ups 5 hanging scap retractions Met-Con Prep 1 minute single skips 1 minute 3 arch & hollow kips PLUS 3 hips to wall (repeat for duration of minute) 1 minute single skips 1 minute 3 kip w/ elevation PLUS […]