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deadlift

CFD CrossFit Total Day – August 17th!

CFD will host an in house CrossFit Total Meet for our athletes on Saturday, August 17th! This meet is designed specifically for ALL OF YOU! Special equipment not required and everyone is already very familiar with the lifts! Everyone should sign up to compete! It’s FREE! The thr
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Up, Down, Curl Around

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  TWO spots left! Details here WOD for Wednesday 052213 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) S
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Balls and Chains

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Only a few spots left! Details here WOD for Tuesday 051413 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throug
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Hero Tuesday

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Details here WOD for Tuesday 050713 -  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,
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Jack Strikes Back

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Details here WOD for Monday 050613 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: Complete 3
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Goblets Of Fire

WOD for Friday 042613 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 8 minutes: Hang Power Clean from 1st position Full Clean from 1st position Use 40% 1RM Clean Strength Deadlift
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Cannon Ball Run

CFD In House Weightlifting Meet Mark your calendars for Saturday, June 15th!  Details coming soon! WOD for Tuesday 042313 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes:
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Not All Conditioning Is The Same

WOD for Thursday 041813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Clean Work 5 rounds of 3 Unbroken Hi-Hang Cleans @ 35% 1RM Clean 90 seconds rest between rounds Strength: Deadlift 5
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Double Doozie

Free Olympic Lifting Seminar on Saturday, April 13th! Limited Spots!  More info here WOD for Tuesday 040213 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes: Hang Power Cl
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Shankle Complex

WOD for Monday 032513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Clean Work – “Shankle Complex” Complete 5 Rounds (not timed) 1 Deadlift 3 Hang Clean Pulls 1 Hang Cle
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