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toes to bar

Hardcore Core

WOD for Wednesday 032713 –  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: Clean 5 singles @65% 5 singles @70% 5 singles @75% 1RM Skill: Kippi
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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 Ha
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Heavy Pulling In Progress

Running and Endurance Workshop on THIS Saturday Couple spots left!  Click here for more info WOD for Friday 031513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Cleans EMOM for 8 mins
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Prince of the Pistoleers

The 2013 Reebok CrossFit Open has begun! You can still register for TEAM CFD through Sunday! Get on it!  We’re covering your registration fee! WOD for Thursday 030713 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Agile 8 ̵
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Games WOD 11.5

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok CrossFit Open! Get on it!  We’re covering your registration fee! WOD for Wednesday 022713 –  Click Here For Today’s Schedule Deadhang Pullups 5 reps EMOM for 8 minutes (add we
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Not A Minute More

There is NO ENDURANCE WORKOUT tonight!  Sorry for the inconvenience! Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Friday 022213 –  Click Here For Today’s Schedule Muscle Ups Complete 30 reps 15 time limit –Rest– AMRAP in 12
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Feeling Chippy

2013 Paleo Challenge Starts TOMORROW!  You have NO EXCUSE not to participate…NONE! Click here for rules and details WOD for Sunday 021713 –  Click Here For Today’s Schedule Double Unders Skills and drills –Rest– For time: 30 GHD Situps 30 Ring Dips 30 Toes to B
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Midlining

There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars! These are all FREE!  Click here WOD for Friday 020813 - Click Here For Today’s Schedule Overhead Squat                        2-2-2-2-2 –Rest– AMRAP in 12 minutes: 7 Power Snatch (95/65) 14
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Stabilizer Bar

Registration for the 2013 CrossFit Open begins on Wednesday! All CFD athletes who register and complete all 5 Open Workouts will receive a $20 credit on their April membership! What does this mean?  You have NO excuse not to participate!  It won’t cost you a dime! WOD for Monday
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Push Balls

THIS SATURDAY! 10am-12pm FREE Goal Setting and Programming for CrossFit Veterans Workshop WOD for Wednesday 012313 – Click Here For Today’s Schedule Knees to Elbows or Toes to Bar                 50 STRICT Reps –Rest– For Time: 20 Push Balls (20/14) 20 Pullups 20 Pus
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