Workout of the Day

June 7, 2017
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Thursday, 6/8

Warm Up 4 Rounds 4 Squat to Bootstrappers 8 Reverse Hand Spider Lunges 4 Pause Squats 8 Alt Samson Lunges 1 Min Band Super Front Rack stretch/side Met Con Prep: 2×2 Hang Hi Pulls+ 2 Hang Power Cleans 2-3×2 Hang Power Cleans working up to 60-65% EMOM 4 3 Power […]
June 6, 2017
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Wednesday, 6/7

Warm Up 3 Rounds 5 Hanging Scap retractions 10 Band Pull Aparts 15 Jumping Jacks Skill (15 M) 2x 10 Hollow Rocks+ 10 Arch Rocks* 2X 3-5 Hollow Hold+Arch Hold on Pull Up Bar 2×5 Arch to Hollow on Pull up Bar Pull Up Baseline: 1x Max unbroken Pull ups […]
June 6, 2017
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Tuesday, 6/6

Warm Up 3 Rounds 12 Alt Samson Lunges 6 Rev Hand Spider Lunges 12 Alt Dead Bugs 6 Alt Cossack Lunges 1 Min single Leg Flexion/side Strength Front Rack Lunges (25 min) Prep: 1×10 Alt Front Rack Lunges w/bar, 3×6 working up Work: 12-10-8-6 Met Con EMOM 15 (5x each) […]
June 4, 2017
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Monday, 6/5

Warm Up 4 rounds 4 Alt T Push Ups 4 Hanging scap retractions 4 Squat to Bootstrappers 4 Plank to Squat Prep: 1×6 Strict Press w/ bar 2×3 Push Press (working up+ 3 Kip swings+ 3 Toes to PVC Met Con 4 Rounds AMRAP 2 min 6 Push Press (M:135/115/95/75, […]
June 3, 2017
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Sunday, 6/4

Warm Up 3 Rounds 6 Reverse Hand Spider Lunges 6 Squat to Bootstrappers 6 Alt Samson Lunges 6 Jump Squats 1 Min Standing Band Lat/Tri Stretch 1 Min Death Stretch/ side Strength Cleans (25 Min) Prep: 2×1 Pause Extension+ 2 Hang High Pull+ 2 Hang Cleans 2x 1 Hi Pull […]
June 2, 2017
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Saturday, 6/3

Warm Up 3 Rounds 5 Hanging Scap Retractions 5 Pause Squats 5 Dolphin Push Ups 5 Plank to Squat 5 Jump Squats Met Con Prep: 1×5 Kip Swings+ 10 Step Ups 1×5 Med Ball Jump Squats+ 10 Russian KB Swings 1×5 Kip Swings+ 10 Box Jumps 1x 10 Wall Ball+ […]
June 1, 2017
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Friday, 6/2

Warm Up 4 Rounds 6 Pillar to Plank 6 Alt Dead Bug 6 Alt T Push Ups 6 Spider Lunge w/ reach up Strength Push Press (25 min) Prep: 10 Strict Press w/bar, Push Press 3-4×3 working up Work: 6×3 at same weight Accessory 3 Rounds NFT 5-8 Single Arm […]
June 1, 2017
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Member Spotlight: Tim R.

A pharmaceutical expert by day, Tim spends his evenings frequenting H St. Tim, we’re so happy to have you as one of our kick ass members – Cheers to many years squatting at CFDC! How long have you been doing CrossFit (and what inspired you to begin) Finding out about […]
May 31, 2017
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Thursday, 6/1: Welcome to U St CFDC!

Warm Up 3 Rounds Inchworm 20 ft 5 Squat to Bootstrappers Spider Crawl 20 ft 10 Alt Dead Bugs Deadlift (30 min) Prep: 1×10 RDL w/ bar, 3×5 working up Work: 4×5 at same weight Accessory 3 Rounds NFT 10 Single Leg Hip Bridges/side 20 Windshield Wipers 10 Single Leg […]