Wonder core
Happy birthday Reggie! Friday 6/27/14 Against a 6 min clock 2x 5 Pushups 10 Situps 15 Air squats 2x 10 Burpees 20 Grasshoppers 30 Jumping... Read More
CrossFit is such a good workout….
Big gulps huh? Thursday 6/26/14 Alt min for 10 min: 1 min: Airdyne or row 1 min: 10 KB taters + For quality 10-9-8-7-6-5-4-3-2-1 Strict... Read More
I want the free stuff!!!
Jordan doing some legit KB swings at the throwdown! Wednesday 6/25/14 Running warm up + 3 rounds: 1 min to complete 100m SPRINT (50m down/50m... Read More
Turn down for what
Raf GETTING AFTER IT on the rower at the throwdown! Tuesday 6/24/14 Clean warm up + Establish a 2RM Hang clean + AMRAP 8 min:... Read More
CFD weekend!
Tucker and Annabelle kicking some ass at the ATI comp! Monday 6/23/14 3 rounds: 20 Hollow rocks 15 Band aparts 10 Kang squats + Front... Read More
Happy birthday Renee
Happy Birthday Renee!! No she didnt request todays WOD, you can still be mad at me Sunday 6/22/14 Alt min for 8 min: 1 min:... Read More
Sometimes you just gotta dance
Dang thats deep. Become a bad ass mofo! Saturday 6/21/14 “Tom” AMRAP 25 min: 7 Muscle ups 11 Thrusters (155/105) 14 Toes to bar Your... Read More
Deep squats and dinosaurs
CFD having dinner with one of the original “Nasty girls”. Im sure there was some entertaining dining conversation… Friday 6/20/14 Establish a 3RM Front... Read More
Good to be back
Thursday 6/18/14 5x Watt game Alt min for 12 min: 1 min: 5 Weighted pullups (heaviest possible) 1 min: Max ring dips + “Ghost” 6... Read More