Workout of the Day

December 4, 2013

Thursday, December 5

Warm-Up 3 Rounds of 15 squats 5 dolphin push-ups 15 superman 5 plank to squat Prep 1 x 5 press + 3 push press +3 thrusters (bar only) 1 x 5 push press + 3 thrusters (light weight) 1 x 5 push Press (moderate) Met-Con 4 Rounds 2 min to […]
December 3, 2013

Wednesday, December 4

Warm-Up 3 x 30 Jumping Jacks, 5 Push-Ups, 10 Spider Lunges, 5 PVC Dislocates, 10 PVC OHS Prep Sets 2 x 3 Drag to Hang Hi-Pull + 3 Hang Power Snatch Work Sets 4 x 2; 4 x 1 (up to 90% of max) Accessory Strength 5 rds (NFT) of […]
December 2, 2013

Tuesday, December 3

Warm-Up 2 rounds of 30 seconds Jumping jacks 30 seconds high knees 30 seconds mountain climbers then, 3 rounds of 5 hanging scap retractions 10 spider lunges 5 OH band pull aparts 10 V ups Strength (30 Min time cap) 6 Rounds (NFT) of Max rep strict Chin-Ups (scale to […]
December 1, 2013

Monday, December 2

Warm-Up 3 rounds of 5 dive bomber pushups 10 pause squats 5 reverse hand pushups 10 alt single leg bird pickers Strength Front Squat 10-8-6-4-2 Met-Con 3 Rounds of :45 Max Reps Thrusters (M:105/75; W:73/53)* :45 REST :45 Max Rep single arm DB Snatches (M:1/4 BW; W:1/6 BW; Alt arms, […]
November 30, 2013

Sunday, December 1

Warm-Up Hall to wall inchworm; then, 3 Rounds of 30 jumping jacks 10 superman 10 alt samson lunges 10 hips to wall 10 dead bugs Strength (Time cap of 40 Min) Good Morning 10-10-8-8-5-5-5-5 Alternate between the following exercises after each set of GMs: A) near max prone hollow hold […]
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 […]