Saturday, January 27th, 2018

High 5 Hellos since January 2011 #cfdfitfam

Announcements & Upcoming Events

Adaptive Athlete Clinic – today 11a to 1p.  For more details click here.

CF Kids Open House: Join us for a CrossFit Kids/Family Day this Sunday from 11a to 12p at CFD Lincoln Square. We are hosting an open class for 5 to 10-year-olds so they can experience first hand what this program is all about.  For more details and to sign up click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, February 10th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp open for registration: This Sunday, January 28th
Lincoln Square: Next onramp open for registration: Monday, January 29th

Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Team WOD
12p – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a – Team WOD
11a to 1p – Adaptive Athlete Workshop (private strength workshop)
2p to 3:30p – Rugby Training (private team strength & conditioning practice)

Team WOD Programming:  

Part 1 – 3 Rounds – Single or Double KB Goblet Squat x10 + DB Split Jerk x5 (each side)

Part 2 – 4 Rounds – Farmer Carry x Distance in 40 Seconds + Plank x40 Seconds

Part 3 – 3 Round EMOTM – KB High Pull x10 + Slam Balls xMax // 3 Round EMOTM – KB High Pull x10 + Jumping Lunge xMax

Team WOD – For Time w/ a teammate (split work any way you like).

3 Rounds – Hang Power Clean x20 + Row For Cals x20 + Russian KB Swing x20

Strength Bias Programming:

Part 1 – Back Squat – Heavy 3 Rep for the day.

Part 2 – Back Squat Drop Set – Pulse Squats x20 seconds @ 60% lighter x2 sets

Part 3 – DB Strict Press x10 + Hang Clean Pull x10 for 4 rounds.

Part 4 – Russian KB Swing x10 + Burpees x4 – 6 for 5 Rounds. EMOTM