Monday, July 30th, 2018


Announcements & Upcoming Events

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, August 11th from 11am-Noon. Register Here! 

Next Defined On-Ramp – Sunday, July 29th – Contact Coach, to schedule your Q&A intro session or hold your spot in our next On-Ramp. (Late registration open till Tuesday @ Noon)

Gym Guide for Success (& Safety) – New article posted here.

Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week 4/4
Week’s Preview-
Tuesday: Wendler Benchpress W1 revisit + HPC/HSPU Amrap
Wednesday: Wendler BackSquat W1 revisit + Team WOD
Friday: Long WOD

G.P.P.: 3 Rounds:1 minute ON/ 15 second transition
Plank with Banded Row
Single Leg RDL with Medball Reach
Active Bar Hang

Wendler: Week 1 revisit, Sumo Deadlift: Take 15 minutes

When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 85% X Max Reps, Unbroken
(Goal for Week 1 revisit: 8 reps or more, secondary goal: meet or beat week 1 effort)

*All sets today are in preparation for your max effort set.

**Record weight and total number of reps achieved for today’s max effort set!

For time: (6 Minute Cap)
30 X Burpee Box Jump overs 24/20″
30 X SlamBall 40/30lbs