Workout of the Day

February 3, 2019
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Programming Preview: Week of 2/4

Monday, 2/4:  Met Con – Alt DB Snatch, Burpees, Pull Ups, and Box Jumps Tuesday, 2/5: Front Squats & Met Con – DB Squats and Double Unders Wednesday, 2/6: Max Work Met Con – HSPU, Strict Knees to Elbow, Dips, and Single Arm DB Row Thursday, 2/7: Squat Cleans & Met Con – Squat […]
February 2, 2019
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Sunday, 2/3

Strength Good Mornings (30 min) Prep: 1×10 w bar, 3×6 working up Work: 12-12-9-9-6-6 working up Team Met Con In Teams of 4 3 Rounds 20 Alt DB Lunges (DBs. go up in weight each round) 20 Wall Ball 20 V-Ups 20 KB Step Overs
February 1, 2019
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Saturday, 2/2

Strength Power Clean (35 Min) Prep: 2×2 Hang Hi Pull+2 Hang Power Cleans 3×2 Hang Power Cleans+ 2 Power Cleans Work: 6 Hang Power Cleans 5 Hang Power Clean + 1 Power Clean 4 Hang Power Clean + 2 Power Clean 3 Hang Power Clean + 3 Power Clean 2 […]
February 1, 2019
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Member Spotlight: Michael S.

How long have you been doing CrossFit (and what inspired you to begin) How long have you been at CFDC? I started in February of 2018, one of my great friends who had just survived stage iv colon cancer told me to check it out I did, and got hooked. […]
January 31, 2019
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Friday, 2/1

Met Con For Time (24 Min Cap) 15 Burpee Box Jumps 30 Alt DB Snatch 15 Burpee Box Jumps 90 Double Unders (scale to 150 Single skips) 15 Burpee Box Jumps 90 Double Unders 15 Burpee Box Jumps 30 Alt DB Snatch 15 Burpee Box Jumps
January 30, 2019
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Thursday, 1/31

Strength Front Squats (30 Min) Prep: 1×10 w/bar, 3×5 working up Work: 4×5 at same weight 2 Rounds NFT 24 Alt Pistols (12/side)* 18 Hollow Rocks :30 L-Sit *Scale Pistols to: 16 Single leg Squats standing on a box (8/side, non-alternating) 16 Single leg Squats holding an upright (8/side, non-alternating)
January 29, 2019
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Wednesday, 1/30

Hang Power Snatch Prep: 1×10 Sn Grip RDL w/bar 2×2 Hang Hi Pulls+2 Hang Power Snatch 3×1 Hang Power Snatch Met Con EMOM 24 Min (6x each) A) 3 Hang Power Snatch (70-75% Power Snatch Max) B) 12 Box Jumps C) 3-6* Bar Muscle Ups (Scale to 6 CTB Pull […]
January 28, 2019
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Tuesday, 1/29

Met Con In 6 Minutes each A) Row 40 Cals, 20 Wall Ball, Row 20 Cals, Max Wall Ball in remaining time Rest 6 Minutes B) Bike 30 Cals, 15 DB Squat Cleans, Bike 15 Cals, Max DB Squat Cleans in remaining time (M:50/40/30s, W:35/25/15s) Rest 6 Minutes C) 20 […]
January 27, 2019
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Monday, 1/28

Strength OH Complex (25 Min) Prep: 1×5 Strict Press w/bar 2×2 Push Press+ 2 Power Jerk 2×2 Power Jerk+1 Split Jerk Work: 3×1 Power Jerk+1 Split Jerk 3×1 Split Jerk Work up through rounds as far as possible Met Con As far as possible in 6 Minutes 3/3, 6/6, 9/9, […]