Workout of the Day

October 3, 2018
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Thursday, 10/4

Strength Back Squat (30 Min) Prep: 1×10 w/ bar, 4×3 working up Work: 2×3 (~85%) 3×2 (85-90%) Partner Met Con As far as Possible in 7 Minutes 1-2-3-4-5 etc Front Squat (M:165/135/95/75, W:113/93/63/53)
October 2, 2018
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Wednesday, 10/3

Met Con For Time (22 Min Cap) 50 Toes to Bar 40 HSPU 30 DB Clean and Jerk (M:50/40/30, W:35/25/20) 20 Burpee Box Jump over 10 Bar Muscle Ups Scaling Options: 50 Hanging Knee Raises 40 Push Ups (Pike position or hand release) 30 DB C&J 20 BBJO 10 CTB […]
October 1, 2018
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Tuesday, 10/2

Met Con 4 Rounds 1 Min Bike Max Cals 1 Min Sandbag Hold Rest 1 Minute 1 Min Row Max Cals 1 Min Front Rack KB Hold 1 Min Rest 1 Min Max Wall Ball 1 Min Plank Hold 1 Min Rest
September 30, 2018
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Monday, 10/1

Strength Deadlift (25 Min) Prep: 1×10 RDL w/bar, 3×5 working up Work:3×5 at same weight Met Con Once for time: 30 DB Box Step Ups (M:50/40/30, W:35/25/15) 45 Ab Mat Sit ups 30 Deadlifts (M:225/165/135/95, W:153/113/93/63)
September 30, 2018
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Member Spotlight: Sam L.

Sam Lough to some, ShamWOW to many. CFDC is proud to have him be our Member Spotlight this October for his amazing PR’s and corny antics. *** How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you […]
September 30, 2018
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Programming Preview: Week of 10/1

Monday, 10/1: Deadlifts & Met Con – DB Box Step Ups, Ab Mat Sit Ups, and Deadlifts Tuesday, 10/2: Met Con – Bike Max Cal, Sandbag Hold, Row Max Cal, Front Rack KB Hold, Max Wall Ball, Max Plank Hold Wednesday, 10/3: Gymnastics Met Con – Toes to Bar, HSPU, DB Clean […]
September 29, 2018
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Sunday, 9/30

EMOM 10 Min A) 15 Hollow Rocks+ 5 Prone PVC Dislocates B) 5-10 Ring Push Ups Met Con 6 Rounds for Time (24 Min Cap) 12 Pull Ups 12 Single Arm DB Push Press (6/side) M:70/50/40, W:50/35/25 12 Burpees 36 Double Unders 3 Rounds NFT 5 Hinge Rows 10 Supinated […]
September 28, 2018
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Saturday, 9/29

Strength Clean (30 Min total) Prep: 2×2 three position Pause Ext+2 Hang Power Clean+4 Front Squats Skill Tall Clean (10 Min) 2-2-1-1 working up Work Squat Clean 2-2-1-1-1* working up *reps are not touch and go, drop and reset each one with no more than 15 seconds between reps Met […]
September 27, 2018
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Friday, 9/28

Met Con 6 Rounds :30 Work/:30 Rest Assault Bike Burpee Box Jump Over KB Swings Push Ups V-Ups