Monday, June 5th, 2017

"Life Lifting" @ Lincoln Square, Tuesday nights, 8pm.


We are on week 2/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, June 29th
Lincoln Square:
 Starting Monday, June 26th


Front Squat with pause
-Take 10 minutes, building to 70% of 1rm
-Pause for 2 seconds in the bottom position of each rep

4 Working Sets: Every 3 minutes
-Front Squat @ 70% X 3 with 2 sec. pause
Follow with:
Static seated shoulder flexion X 30 seconds
+ Single Arm Bent Over Row X 8 each side
-using supinated grip (palms forward)
Rest remaining time of each round

For time: (8 minute cap)
21-15-9 reps of:
-scale to finish wod in under time cap!
-Competition Rx: 95/65lbs

*Last time we did this WOD was on 10/10/16

Bonus: “The Grind”, (to be completed after class)

3 Rounds; not for time
21 Calorie Row or Bike
21 Ring Dips
*Sub ring dips for any tricep focused movement

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**