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box jumps

High Pulled And Snatched

COACH RICK SCARPULLA WILL BE AT CFD THIS WEEKEND for his ULTIMATE ATHLETE SEMINAR!  Spots still available!  Click here for more info Click Here For Today’s Schedule Overhead Squat Mobility
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Open WOD 13.2

COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ATHLETE SEMINAR! Click here for more info Here’s what Rick wants you to know about his seminar: “OK, CrossFitters this is the one you have been looking for. I will show you how the top athletes re
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Squats to Jumps

Click Here For Today’s Schedule This is how your Front Squats should look in todays’ Level 1 WOD Breakdown of Thrusters in Today’s Level 2 WOD COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ATHLETE SEMINAR! Click here for more info
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Double, Double, Kettlebell Trouble

Click Here For Today’s Schedule ENDURANCE WORKOUT tonight at 6pm! COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ATHLETE SEMINAR! Click here for more info Here’s what Rick wants you to know about his seminar: “OK, CrossFitters this is the one
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Partner Swap

Click Here For Today’s Schedule OPEN GYM today from 10am-12pm!   COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ATHLETE SEMINAR! Click here for more info Here’s what Rick wants you to know about his seminar: “OK, CrossFitters this is the one y
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Leap A Tall Building

CrossFit Total is coming Saturday!  Have you signed up yet? Competitive in style, but just for fun.  Seriously, what is there to lose?   Click Here For Today’s Schedule Snatch Grip Deadlift – how to best set up Coach Ryan on today’s Clean Skill Work
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Reps and Rest

CrossFit Total is coming Saturday!  Have you signed up yet? Competitive in style, but just for fun.  Seriously, what is there to lose? WOD for Tuesday 081313 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass thro
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Poison Picker

WOD for Sunday 072813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning:  For Ti
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Where You Headed?

WOD for Friday 072613 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: EMOM for 8 minutes: 2 Box Jumps @ 85% of max height box jump Strength:   Overhead
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Positioning Your Snatch

WOD for Wednesday 072413 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill:  5 Rounds: 1st Position Snatch 2nd Position Snatch Snatch Rest 1 min between rounds Use 50% of Snatch 1RM Strength: 
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