Monday, August 27th, 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, September 1st from 11am-Noon. Register here! 

Next Defined On-Ramp – Sunday, September 9th – Contact Coach, to register for any upcoming onramp and/or if you have any questions regarding our program.

If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 

Swiffer Wet Jet, Knee Surgery, Family & Reflection – New article posted here.

Week’s Preview: Week 2/4
Tuesday: HS Skill Practice + Team WOD
Wednesday: Backsquat with pace
Friday: Front Squat + Jerk combo or OHS + Sn. Balance combo

3 Position Clean or Snatch: Athlete’s Choice!

-(1+1+1) touch and go
-Hi-hang + Hang + Ground
-Take 8 minutes and 5 sets building to a moderately heavy working weight
-Scale to Power position if needed.

E.M.O.T.M. X 8 Minutes
Rounds 1-4:
3 Position @ working weight
-(1+1+1), touch and go!
Round 5: Rest
Round 6-8:
-Add weight
-3 Position @ working weight “+”

3 Rounds for time: (14 minute cap)

40 X Air Squats
20 X Pullups or Ring Rows
10 X Single Arm Hang Power Clean and Press 55/35lbs
(1+1 X 5 each side)