Friday, September 14th, 2018


Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register here! 

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!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: 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! 

Week 4/4

Handstand Prep: Tabata Mashup: 20 on/ 10 off X 10 rounds (5 rounds at each)
Partner A: Low lunge to kickup + 10 second hold
Cues: Grip floor-Get tight-Get hollow-Get tall!
Partner B: Spots partner on wall for safety and to reinforce the coaching cues!
Switch places and repeat for 6 minutes
Scale up: If you already can demonstrate the proper body position for handstand balancing, you have the option to attempt to work on your control and balance using the wall and a partner. Balance Drill
20 Minute Amrap
Team WOD: Teams of 2
MedBall Run X 400 meters
Power Snatches X 20
*Option to Row X 600/450 meters
*Barbell weight should not exceed 45% of Snatch or Pushpress, Rx: 95/65lbs
*MedBall never touches ground through in our outside of the gym, 1 ball on run! 20/14lbs
*Partners run together but only one works in the gym!

Weightlifting technique classes every week on Thursdays and Saturdays. All levels are welcome!