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clean

Apartment Complex

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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Handstood Up

Click Here For Today’s Schedule Hanstand Holds with Coach Ryan 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
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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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War Hammer

  Our new 6 week programming cycle started this week.  You can view the template here Click Here For Today’s Schedule COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ADVANTAGE SEMINAR!  Click here for more info Here’s what Rick wants
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Over The River

Click Here For Today’s Schedule You may have noticed a little difference in how our WODs are being posted to the website each day.  That’s because we’ve begun using a new WOD Tracking application called WODTogether. At the top of the WOD posting below, you’ll see a small “whiteboard”
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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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Plyo Pushed

CrossFit Total is coming on August 17th!  Have you signed up yet? Competitive in style, but just for fun.  Seriously, what is there to lose? WOD for Wednesday 080813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):  3 Rounds of CF Warmup – 1
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Single Side Silliness

WOD for Wednesday 080613 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: EMOM for 8 minutes: Clean DL Clean Pull Clean Use 50% of Clean 1RM Strength:   Snatch Grip Deadlift (video)  5 r
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Because I Got High

WOD for Monday 080513 –  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: 1 Box Jump @ 90% of max height box jump Strength: Overh
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Hollowed Out

WOD for Wednesday 073113 -  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 Skill:   EMOM for 8 minutes: Hang from bar, assume hollow body position, activate
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