Find your fittest self
Presidents Day Schedule REMINDER: There will be NO 5:45 am class on Monday! Other than that class hours are normal for the day.
Strength
6×3 Turkish Get-up (3 ea arm)
3 times through each AMRAP, alternatiing between the two with 1 Min rest in between.
WOD
AMRAP in 3 Minutes
5 Pull ups
15 Squats
AMRAP in 3 Minutes
10 Push-Up
20 Sit-Ups
HAPPY BIRTHDAY NANCY!!!
Today our very own Nancy turns 50! Come in and help her celebrate with a Filthy Fifty-ish workout. Hope to see everyone at 11 or 12!
We Love you Nancy!!
Strength
1RM Overhead Squat
WOD
20 One-Arm Kettlebell Thrusters (10 ea) 24/16kg
400M Run
30 Kettlebell Snatches (15 ea) 24/16kg
400M Run
40 Kettlebell Swings 24/16kg
400M Run
Strength
Deadlift 5×2
WOD
AMRAP in 10 minutes
25 Bar facing burpees
15 Snatch 95/65lbs
10 CTB Pulllups
Happy Valentines Day!! Most likely you are all choosing to spend this holiday doing what you love most: CrossFit! We want you to know that we LOVE you guys!! You all make CFD such an amazing place and we feel so lucky to have so many hard working and fun people at our gym!
Strength/Skill
ROW YOUR HEART OUT!
For time: 1400M Row
When you are not rowing complete the following in any order:
2 Rope Ascents
10 Tire Flips
5 Stone lifts
WOD
AMRAP in 15 Minutes:
10 Hang Power Clean 115/85 lbs.
20 Squats
50 Double Unders
Strength
5×1 Handstand Negatives. Lockout the handstand and control your descent as slow as possible. You don’t need to be able to do a handstand push-up to do this movement!
then
Double Tabata alternating between
Superman Hold and Hollow Body Rocks
WOD
21-15-12-9-6-3 for time of
Deadlits 165/115lbs
200M Sprint between each round.
It’s Tuesday! Remember that our 5:30 class is dedicated to Olympic Lifting. Regular CrossFit Classes are at 4:45 or 6:30!
Strength
Push Press 5×3
WOD
3 Rounds, 1 minute per station of:
Wall Ball 20/14lbs
Pull-Ups
Overhead Squat (PVC)
Push-ups (Hand Release)
Box Jump 24/20″
1 Min REST
Strength
Work up to a Bodyweight Squat Clean then
For Time
10x Bodyweight Squat Cleans
WOD
75 Burpees for time
Perform 10 Kettlebell Swings at the top of every minute (starting at 0:00)
Strength
1RM Snatch
WOD
“Loredo”
Six rounds for time or
AMRAP in 24 Minutes.
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Some of you may know that Coach Drew is working at the new Nutrishop store in Davis. Tomorrow during both morning classes the owner of Nutrishop will be at CFD with different protien samples and will be available to answer any questions you may have about protien or supplements!
Strength
5×1 Back Squat
WOD
In 18 Minutes
1200M Row
then AMRAP of
15 Pull ups
25 Goblet Squats (heavier object in farmer carry)
200M Uneven Farmer Carry