Caption Contest:  Winner gets a package of meat from the CFD Meat Locker.  If you don’t like meat we will find something equally rad for you.  Caption contest. . . “What are Austin and Cooper talking to each about?”  No limit on the entries, winner will be announced Saturday morning.  3, 2, 1. . . GO!  

Endurance: Endurance will meet Thursday at the Belmont Waterfront location at 7:00 p.m.Workout will be scaled for anyone new to endurance.

NOTE: There will not be a 7:00 p.m. Endurance class at the box.

If you are new to CFD Endurance; here are directions to the meeting locations, and if you want to contact our CFD Endurance  Coach Mark P ([email protected]), or check out the CrossFit Defined Endurance page for more information including weekly WODs and training videos.

On to our day. . . 

To go over what happens on Thursday.  There is a coach or two at every class to help offer technique pointers and cues for each athlete.  You can work on a missed workout from Monday, Tuesday or Wednesday or you can work on a skill that you would like to improve.  Either way a coach is there to give you a hand.  If you missed a 1rm (One Rep Max) in the last couple weeks please try to use today to make that up.

5:30a, 6:30a, 12p, 4p, 5p, 6p – Open Gym w/ the coaches

7p – Outdoor Endurance w/ Coach Mark Peterson (see above for details)

7p – Olympic Lifting Instruction w/ Coach Noal & Coach Matt

8p – Boxing w/ Coach Ricky

8p – Gymnastics w/ Coach Kara

Thursday Link Round Up

Where did burpees come from?

10 of the Best Apps for busy professionals. 


Austin & Cooper Kairis headed to the top of Mt. Shasta. 14,147'

Austin & Cooper Kairis headed to the top of Mt. Shasta. 14,147′