WOD

I’ve hijacked the website from Dusty tonight to make sure that we take a minute to wish him a happy birthday. Today is his 30th... Read More

First you shake thennnn you bake. Shake n bake!!! Monday 2/9/15 Front squat Establish a 3RM then 2×3@90% of 3RM + AMRAP 12 min: 80... Read More

Thanks everyone sooooo much for the early birthday present. I’ve already done 2 workouts with it. CFD has the coolest people in the world!!! Thank... Read More

Got tickets??? Saturday 2/7/15 “Blake” AMRAP 20 min: 1 Deadlift (405/285) 10 Toes to bar 15 Bar facing burpees *Obviously this is a VERY heavy... Read More

More babies! Congrats Melissa, and welcome Dane to the world! Who’s gonna have one tomorrow? EMOM 14 min: 1 min: 3 position snatch (floor/knee/high hang)... Read More

Please welcome Vanessa Dodson! The next kung-fu/jiu jitsu/crossfit world champion!!!! Thursday 2/5/15 “Vanessa” 7.7 rounds for time: 2 Rope climbs 4 Woman makers DBs/KBs (Burpee-pushup-row-pushup-row-squatclean... Read More

Always run with an accountability buddy! Wednesday 2/4/15 Every 3:00 for 15 min: Run 400m 50 Double unders or max in remainder of time +... Read More

Whatever you do, do not touch her rings…. Tuesday 2/3/15 Jerk Drive 4×3@100% Max clean or jerk(whichever is higher) + Establish a 5RM push or... Read More

Get your elbows up! Monday 2/2/15 Front squat Establish a 5RM *Heavier than last week + 3 rounds for time: Run 200m 45 Jumping back... Read More

My mama said…. Sunday 2/1/15 Tabata row for meters(goal is 100/800m) + EMOM 14 min: 1 min: 3 Hang power clean (heavier than last week)... Read More