Friday April 26, 2019  

Part 1- Deadlift 3 x 5 (5-10% heavier than last week)

Part 2- 3rds for time:
3min calories on rower
2min calories on Bike 
1min Sit-ups
* Rest 2min *


Thursday April 25, 2019

Part 1Power Clean + Hang Clean + Front Squat + Jerk (E3MOMx15)

Part 2 - 3rds for time

600m Run

21/15/9 Squat Cleans (115/75)


Wednesday April 17, 2019

Week 2/ Day 5 - Benchmark/Hero WOD

"The Seven"

Seven rounds for time of:
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (70/53)
7 Pull-ups

* scale as needed


Part 1Squat 5/5/Max (2-5% heavier than last wk)

Part 2 - 12min amrap
400/250m MB Run 
50m Sled Push (heavy)
:30 sec plank hold
New CFSD Apparel is available to order.  Pre-order only - Orders due by Monday 4/29.

Monday April 22, 2019

Part 1 – Pause Bench Press 
5/5/Max (70% 1-rm)


Part 2 - perform 4 sets of the following:

a) Bent Bar Row x 6-10reps (pause at top)
b) 50’ KB/DB Farmers Walk w/ 5 Shrugs every 25' (heavy)
c) Weighted Hollow Hold x 30-45sec 

Sunday April 21, 2019 

Sunday Partner WOD - in teams if 2 perform as many reps as possible. Only one partner works at a time. Break work up as needed: 


Min 0-6: Max calorie row
Min 6-11: Max Shoulder to OH (35-115)
Min 11-15: Max Sit-ups
Min 15-19: Max HRPU


Saturday April 20, 2019
Part 1 - 15min go find a challenging weight for:
3 Deadlifts + 2 Hang Cleans + 1 Shoulder to OH
Part 2 - 3rds x 3min amrap / 3min rest 
12/8 Wall Balls(20/14)(14/10)(10/8)
3 Deadlifts+ 2 Hang Cleans + 1 Shoulder to OH
(Men 45-115)(Women 35-75)(65% Part 1 heaviest)


Friday April 19, 2019  

Part 1- E2MOM x 12min

Snatch Pull+Hang Power Snatch+Power Snatch+OHS

Part 2- in 8min (2,2,2-4,4,4-6,6,6, etc)
Burpee Over Bar
Hang Power Snatch (115/75)(75/55)


Thursday April 18, 2019

Part 1 - Deadlift 3 x 5 with pause at knee @ 70-75%(same as last week)


Part 2 - 10min amrap

10 DB OHS (50/35)(35/20)(20/15)
10 Strict K2C
20 Alt SADS
Wednesday April 17, 2019
Part 1–  E3MOM x 15min 
Power Clean + Hang Clean + Front Squat + 2 Jerks   
Part 2-  3rds for max reps:
1min row for calories
1min burpees
1min box jump
1min rest
5a - CrossFit
6a - CrossFit
10a -CrossFit
430p - CrossFit
530p - Gymnastics
630p - CrossFit 
730p - CrossFit Teens
Tuesday April 16,  2019
Part 1 - Benchmark ‘Helen’ - 3rds for time: 
400m Run
21 KB Swings(53/35)
12 Pull-ups 
Part 2 - 10-15 reps at each station x 3rds. Rest as needed.
a) Crab Walk x 50’
b) Handstand Holds x 30sec
c) L-Sits x 30sec
Monday April 1, 2019
Part 1– Pause Squats 5/5/5
- use same wt. as last week
- 2sec pause at bottom
Part 2- :30sec max reps EMOM x 12min
Max DU’s
Max Dips
Max DU’sMax
OHS (75/55)
Saturday April 13, 2019
Part 1 - E4MOM x 32min. (a/b/c/a/b/c)
a) 1min DB squat, clean and press + 1min wtd. jumprope
b) 1min Assault Bike + 1min KB Swings
c) 1min Rope Slams + 1min HRPU


Friday April 12, 2019 
Part 1-  5/5/Max reps Strict Press

Part 2- 12min amrap
20 Wtd. Alt Lunges (35/25)
30 sec Bar Hang


Thursday April 4, 2019

Part 1 2 Snatch Pulls + 1 Hang Power Snatch + 1 OHS 

Part 2 - 3rds for max reps

1min max Power Snatches (75/55)
1min max DB Step-ups (35/25)
1min rest


Wednesday April 10, 2019
Part 1– 3x5 Deficit Deadlift (2” deficit) 
Part 2-  for time

500/400m Meter Row
50 Wall Balls
500/400m Row


Tuesday April 9, 2019
Part 1 - 4rds for time 
5 Cal Bike 
10 Renegade Rows(40/25)(30/20)(25/15)
15 DB Grd to OH
20 Hollow Rocks 

Part 2 - 10-15 reps at each station x 3rds. Rest as needed.

a) Dips x 12-15 reps 
b) Strict Pull-ups x 4-6 reps
c) GHD Sit-ups x 12-15 reps


Monday April 8, 2019

Part 1 - Build to a challenging complex of:
1 Power Clean + 1 Hang Clean + 3 Front Squats

Part 2 - Rogue Qualifier Workout #2 - 9min amrap of:
9 Front Squat (135/95)(95/65)
7 Bar Facing Burpee
5 Shoulder to OH


Sunday April 7, 2019 
Partner Workout – perform as many rounds as possible- rest as needed. 
- 50m Sled Push (heavy)
- 50m Sandbag Bearhug Carry (3 Sqts every 25m)
- 50m OH Plate (10 Plate to OH every 25m)
Partner Relay Sprints - 50m/100m/200m/100m/50m


Saturday April 6, 2019
For Time: 2k Row (Time Cap 11 min)
-max rep HSPU/HRPU  w/ remaining time

Part 2 - 3-4 rds. for quality:
a) 50m per arm -  Waiters Walk / Farmers Carry (Heavy)
b) GHD Hip Extensions x 10-15 repsc) Hollow/Arch Drill x 8-12 reps



Friday April 5, 2019
Perform A/B/A/B with 3min rest in between each.
A) AMRAP 5 Minutes
5 Calorie Bike
10 Box Jumps (24/20)(20/16)
15 Russian Kettlebell Swings (53/35
B) AMRAP 5 Minutes:
10 Alternating Arm Dumbbell Power Snatches (50/35)(35/20)
10 Alternating Step-ups


Thursday April 4, 2019

Part 1  Pause Deadlifts 5 x 3 

Part 2 -  Benchmark ‘Jackie’

1000m row 

50 Thrusters (45/35)

30 Pull-ups 


Since CFSD opened, both Kathy and I have invested a lot of time in educating members how to make better nutrition choices whether it be through the numerous Nutrition Challenges or educational posts via the Facebook CFSD Nutrition Group. Our philosophy was (and still is) that if we teach you what we know works through our years of experience, that each of you would be successful in making lifestyle changes.  We’ve recognized however, that most people seem to need more accountability than that.  Over the course of a few years, Kathy has had great success in her private nutrition coaching practice providing that accountability, on-going support and motivation and her desire to further educate people to be self-sustaining has brought clients great, long lasting results. 

Having said this, I have asked Kathy to offer more options to her current practice to assist those interested in seeing better results.  You can put time in at the gym, but without a solid nutritional plan you will simply not maximize your results.  

We are proud to introduce   'Seize the Day Nutrition’ which will offer a number of various program options. 

 - A Basic Template - This is meant for someone that just needs a plan to follow, but can self-guide themselves and who does not need access to additional Health Coaching to achieve success.  This stepping stone to results will be tailored to your individual goals, taking into consideration how much training you are able to commit to. 

- A 3-Month One-on-One Coached Program - This program builds on the basic template above with check-ins, in person meetings and guidance to inspire, motivate and provide accountability to cultivate positive health choices.  

-An 8-Week ‘Group Coaching' program’ - this program allows you to partner with others for accountability and support on a weight loss journey.  

 If you are serious about...

  • getting fitter and stronger

  • improving your quality of life

  • preventing chronic disease/getting off chronic disease medications

  • getting better at CrossFit

  • losing weight

  • living longer

  • having more energy

...it’s time to step up your game and get serious about what you are putting in your body.  Contact Coach Kathy at kathy@seizethedaynutrition.com to discuss how she can help you make nutrition work for you.

‘Results or Excuses – You Can’t Have Both’


Wednesday March 27, 2019
Part 1– Press 5-5-Max Reps

Part 2- 3rds for time
400m Run
150m Farmers Carry(heavy)

Tuesday April 2, 2019

Part 1 – Build to a challenging complex of 2 Snatch Pulls + 1 Hang Power Snatch

Part 2 – 15/12/9/6/3
Hang Power Clean
Burpee Over Bar

I Love the Excitement of the Open, the anticipation and dread before each workout, the sense of community, and feelings of accomplishment when it is over. It’s a serious competition for the elite athletes and a fun competition for the rest of us. Most of you come to CFSD to become stronger, fitter and happier, so don’t gauge your success on whether you can do RX skills in the Open such as DU’s, Muscle-ups or walk on your hands.  You are training for life, not the Games, so next time you compete in the Open, keep that in mind.  In class, we scale workouts so that each Athlete can work at a certain level of intensity. If being an RX athlete is your goal, work towards crushing scaled workouts first and then build from there. 

So the Open is Over - What’s Next? Now that the Open is through, we’re programming an 8-week cycle with a traditional strength bias. We’ll focus in particular on 3 classic barbell lifts—the Squat, the Press, and the Deadlift—which we’ll test after the 8 weeks. Of course, you can also expect a regular mix of short, medium, and long metcons, in addition to skill work and Olympic lifting throughout.  This programming has one goal – to help you be healthier and fitter individual.  All the heavy weightlifting, all of the accessory movements, all of the met-cons and complexes...they’re designed help you achieve well-rounded results and help you achieve those elusive PR’s.  Remember, that your results...your PR’s...your progress...are just that: they are YOURS.  They depend on everything in your life – a variety of factors including nutrition, sleep, training, work, stress, injuries, etc., etc., etc. As such, they’re completely individual to you. Spend your time focusing on making yourself stronger and healthier and don’t worry about anyone else’s numbers/progress but your own. As they say - You do you.

Results or Excuses – You Can’t Have Both- Do you want results or do you want excuses?  It’s a legit question that needs to be asked.  Any worthwhile goal is most likely going to cause you to develop some sort of new habit taking some extra time to put into it. You aren’t going to lose weight, get stronger, make more money or whatever by simply stating it...you need a plan of action. I hear a lot of reasons from people on why they’re not putting the time in the gym or not eating well.  When it comes down to it, those are all excuses and they’re not going to get you any closer to the results you want. So, if you’re not getting where the kind of progress in your life that you want it might be a uncomfortable question, but definitely a question worth being honest with yourself.


Monday March 25, 201

Part 1 - Back Squats 5-5-max reps @65% 1-rm

Part 2 - Alternating Tabata sets of::

Wall Balls

MB Push-ups


Sunday March 31, 2019 
Partner Workout – Partition work as needed:...
60 Deadlifts (45-115#)
30 synchronized sit-ups
40 Hang Cleans
20 synchronized pushups 
20 Push Press
10 synchronized burpees
10 Thrusters
10 synchronized burpees
20 Push Press
20 synchronized pushups 
40 Hang Cleans
30 synchronized sit-ups
60 Deadlifts (45-115#)
930-  CrossFit Sunday Funday WOD
1045 - Olympic Lifting (Snatch Drills)


Saturday March 30, 2019

Part 1 - E10MOM x 30min
Run 400/250m
30 Kettlebell Swings (70#/53#)
20 Overhead Walking Lunges with Plate (45/25)
10 Burpees


Friday March 29, 2019
Part 1 - 3min work / rest x 4rds
Rd1/2 - Row 300/250m + Max UnBroken Bench Press (60% 1rm)
Rd 3/4 - Max Unbroken Bench + Max Meters Rowed

Part 2 - Tabata Core x 8min


Congratulations to everyone who participated in the CFSD Nutrition and Lifestyle Challengeand made healthy changes to their diet. We hope the habits you developed become long term.  And the winners are…….Patrick and Tracey!!!!   After 8-weeks of focusing on making better choices in their nutrition and fitness these two came out on top.  Dedication and consistency were the most important ingredients in thier winning recipe.  Both winners participated in the Coached Nutirtional plan which means they were given a personalized number of calories/macros to track and achieve daily. Both saw a notable change in body composition and inches. Tracey lost a total of 6.2lbs and 4.375 inches and Patrick gained 2lbs, lost a 1/2 inch off his waist and added an inch to his back/chest. Additionally, both have been crushing workouts and showing signs of added strength and endurance on a daily basis as can be seen in their great performance in the Open.


The runners up for the challenge are Babs and Tamra!  These two had an impressive effort sticking with the program and saw great results physically as well as in the gym. Barbara is down 4lbs and 3 inches and says she has never felt better and feels more disciplined and in control. Tamra is down 6.4lbs and 3.5 inches and is using this new lifestyle as a way of training for an upcoming Half-Marathon that she hopes to PR.

 At CFSD, we absolutely love making a positive difference in the lives of others. Everyone that participated in this Challenge is proof that paying attention to what we put into our bodies, combined with a regular, high-intensity workout program, allows us to change the way that we look and feel.  It’s not a challenge. It’s a lifestyle.

 If you’re interested in learning more about a customized nutrition plan that really dials in your own health and dietary needs or you have other nutrition related questions, reach out to Coach Kathy at crossfitseizetheday@gmail.com.


Thursday March 27, 2019
Part 1– 5/5/4/4/3 1-1/4 Front Squat

Part 2– 5/5/4/4/3 Strict Press

Part 3- 7min amrap
7 DB Power Cleans (40/30)(30/20)(20/15)
7 Front Squats
7 Shoulder to OH
14 Hollow Rocks


Wednesday March 27, 2019
Part 1– 5/5/4/4/3 Sumo DL + Deadlift
Part 2- 4rds for time
50 DU’s
20 SADS (50/35)
10 TTB


Tuesday March 26, 2019
Part 1- 15min to build to a heavy 2-rep Power Clean

Part 2 - against a running clock:
Min 0-6:  30/25 cal. rowed and then an amrap in the remaining time of:
5 Hang Cleans + 10 Box Jumps Overs
Min. 6-9: rest
Min 9-14: 24/20 cal rowed and then an amrap in the remaining time of:
Hang Cleans + 8 Box Jumps Overs
Min 14-17: rest
Min 17-20: 18/15 cal rowed and then an amrap in the remaining time of:
3 Hang Cleans + 6 Box Jumps Over
Men (45-115#) Women (35-75)


Monday March 25, 2019
Part 1 – 5x5 Back Squat
Part 2 – 5/5 Bar Row
Part 3 –  2min max reps x 3sets
12/9 Cal Bike
KB Swings
Rest 2min


Sunday March 24, 2019

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 1min GHD Hip Extensions
Station 2 – 1min Tri-cep Extensions
Station 3 – 1min Plate to OH (25-45#)
Station 4 – Burpee Box Jumps or Step-Overs
Station 5 – 30 Seconds of Side Plank (each side)


Saturday  March 23, 2019

Part 1 - Build to a challenging Squat Clean 

Part 2for time (17 min cap)

Row 400/300

40/32 Ab-mat Sit-ups

30/24 KB Swings

20/16 Wall Balls

10/8 Squat Cleans (60-70% Part 1)

20/16 Wall Balls

30/24 KB Swings

40/32 Ab-mat Sit-ups

Row 400/300


Thursday March 21, 2019

Part 1  EMOM perform :30sec max reps at each station x 16min. Increase weight each round.
Min 1 – Power Clean (95/65) x 8-10reps
Min 2 – S2OH x 6-8 reps
Min 3 – Clean & Jerk x 4-6 reps
Min 4 – Rest

Part 2 - EMOM x 9min perform :30sec max reps at each station:

  1. Strict ttb/k2c
  2. 3sec Hollow Hold + 3 Rocks
  3. Ring Dips


Wednesday March 20, 2019
Part 1 – Deadlift 3/3/3/3/3
Part 2 - Against a running clock:
3min amrap of:
3 Deadlifts (185/125)(135/85)(95/65)
9 Squats
**Rest 3mins**
3 min amrap
3 Deadlifts (225/155)(185/125)(135/85)
9 Squats
**Rest 3mins**
3min amrap of:
3 Deadlifts (275/185)(225/155)(165/115)
9 Squats


Tuesday March 19, 2019

Part 1 - Against a running clock:
3min amrap of:
5 Thrusters(95/65)(65/45) + 5 Pull-ups
**Rest 3min**
3min amrap of:
4 DB Thrusters(50/35)(35/20) + 4 Pull-ups
**Rest 3min**
3min amrap of:
3 Thrusters (135/95)(95/65) + 3 Pull-ups

Monday March 18, 2019

Part 1 – 4rds - alternate sets of:

  • GHD Sit-ups x 12-15 reps
  • Bent-over Bar Row x 6-10 reps
  • Barbell Glute-Hip Bridges x 6-10 reps
Part 2 – 500/400/300/200 Row 
-        Recovery = Work


Sunday March 17, 2019

In teams of 3:

3 rds (each)
a) 1min max cal Assault Bike + 1min max SADS (50/35)
b) 1min Wtd. Rope jumps + 1min max KB Swings (53/35)

* Partner 1 goes through 1 rd, then Partner 2 and then Partner 3. Continue rotating until each athlete complete 6 rds


Saturday March 16, 2019

For time - In teams of 2(cap 35min)
1k Row
100 K2C
1k Row
1k Row
50 Synchronized Abmat Sit-ups 
1k Row
25 Synchronized Burpees



Friday March 15, 2019

Part 1– Build to a heavy 5-rep Front Squat

Part 2- 10min amrap

9 Front Squats(95/65)(65/45)(45/35)

6 Push Presses

3 Thrusters

30 DU’s/50 SU’s


Thursday March 14, 2019

Part 1- 3rds for time
30 Wall Balls (20/14)(14/10)
20 KB Swings(53/35
10 Power Snatches (75/55


Part 2– 5 x 5 Bench Press


Wednesday March 13, 2019

Part 1– 3/3/3/3 DB Clean + Jer

Part 2- For time(cap 16min)
500/400m Row

immediately followed by:

DB Cleans (50/35)(35/20)
DB Squats
DB Shoulder to OH

immediately followed by:
500/400m Row


Tuesday March 12, 2019

Part 1- For time:

Deadlift (225/155)(185/125)(135/95)
Bar Facing Burpees

Part 2– 3rds. for quality;

Rope Climbs x 2-3 ascents
Dips x 10-15reps
Alternating Pistol Squats x 4-6/leg


    Monday March 11, 2019

    Part 115min to build to a heavy complex of:

    1 Strict Press + 1 Push Press + 1 Push Jerk


    Part 2 - EMOM x 16min

     :30sec Push Press (60% Part 1)

     :30sec K2C

     :30sec HRPU w / Shoulder Tap

     :30sec Hollow Rocks


    Click Here to see workout 19.3 standards and descriptions


    Friday March 7, 2019

    Part 1 - 15min to build to a heavy complex of 

    1 Deadlift + 1 Hang Clean + 1 Front Squat

    Part 2 - 3rds for time

    15 Front Squats (75/55)

    12 Alt SADS (40/30)

    9/7 Cal Bike


    Thursday March 6, 2019
    Part 1 – 21/15/9
    DB Step Overs(40/25)(24/20)
    DB Power Clean
    Box Jumps
    DB Renegade Rows

    Part 2 - 3-4 rds for quality:
    1. Crab Walks x 75'
    2. Handstand Hold x 30sec
    3. F Walk / Waiters Carry x 75’/arm


    Wednesday March 6, 2019

    Part 1 in 5min: 
    Row 500/400 followed by an amrap of: 
    10 KB swings 
    10 HRPU
    ** rest 5min**
    Repeat 3x

    Part 2 - :20sec on/off x 8min
    Power Snatch (75/55)
    OHS (75/55)
    Hollow Hold


    Tuesday March 5, 2019

    Part 1 – 3-3-3-3
    Strict Press (60-80% 1-rm)
    Weighted Pull-ups
    Part 2 -  6 - 9 – 12 – 9 – 6 reps for time:
    Push Press (115/80)
    Chest to Bar Pull Ups


    Monday March 4, 2019

    Part 1 – repeat a/b twice
    A ) 4min amrap
    6/4 DB Thrusters (50/35)(35/20)(20/15)
    6/4 Burpees
     - rest 4min -

    B)  4min amrap
    6/4 DB Power Cleans (50/35)(35/20)(20/15)
    6/4 Alt Lunges

    - rest 4min -


    Sunday March 3, 2019
    Partner WOD – In teams of 2 with one partner working at a time.
    12min amrap
    8 Pull-ups
    8 SADS (per arm) (40/30)(25/20)
    ** Rest 5min **
    12min amrap
    250/200m Row
    6 Burpee Box Jump Overs


    Saturday March 1, 2019
    2rds of:
    12 Deadlifts(135/95)
    6 Step-ups
    2 rds of:
    9 Deadlifts(185/125)
    9 Step-ups
    2rds of:
    6 Deadlifts (225/145
    12 Step-ups


    Friday February 15, 2019

    Part 1 - EMOM :30sec work / rest x 15 min(5sets)
    Minute 1 – 6/4 Calories of Assault Bike (or 200/150 Meters of Rowing)
    Minute 2 – 6-8 MB Cleans
    Minute 3 – 8-10 Lying Knees to Chest 

    Part 2 - 12min amrap

    10 Thrusters (95/65)
    20 KB Swings (53/44)(35/26)(26/18)
    :30sec Handstand Hold


    Thursday February 28, 2019

    Part 1 – 15min to build to a heavy Power Snatch

    Part 2:  3rds for max reps 

    5 Power Snatches (115/75)(60% heaviest Part 1)
    10 Push Press 
    Rest 2 minutes between sets,


    Wednesday February 27, 2019

    Part 1 - Box Squats 5x5 (use 40-80% 1-rm)

    Part 2 - 3-4 sets of each. Rest as needed.

    a) SA Ring Rows x 5 (per arm)

    b) Farmers Walk x 75m(heavy)

    c) Hollow Rock or Hold x 30-40 seconds.

    d) Reverse Snow Angels x 8-10

    Tuesday February 26, 2019
    Part 1Work up to a challenging weight for the complex of:
    3 Deadlifts + 2 Hang Cleans + 1 SH2OH
    Part 2– 5rds for time
    12 HRPU
    9 Deadlifts (135/95)(95/65)(65/45)
    6 Hang Cleans 
    3 Push Jerks 


    19.1 Score Submission due by 8pm tonight

    Monday February 25, 2019

    Part 1- EMOM x 15min (5 sets) perform 8-12 reps of each(max :30sec)

    1. OHS (95/65)
    2. TTB
    3. Burpees
    Part 2 – “Annie”
    Abmat Sit-ups


    Sunday February 24, 2019

    830a - CrossFit
    930/1030a - CF Games 19.1

    Partner WOD – partners alternate set of:
    a) 12min amrap
    10 GHD Hip Extensions
    10 Alt. SADS (40/25)(25/15)
    b) 12min amrap
    10 Ring Rows
    10 Wtd. Step-ups (30/20)(20/15)


    Saturday February 23, 2019

    Part 1 – Build to a heavy 3-rep Bench Press

    Part 2 – Perform 3-4 sets x 10-15 reps at each station. Rest as needed.
    a) Wtd. Calf Raises
    b) Alt. Grip Bicep Curls
    c) GHD Sit-ups
    d) Dips


    Congratulations - to the Athletes who completed 19.1 this evening.  You all did such a great job.  And thank you to everyone that showed up to give them your support...



    Friday February 22, 2019

    Part 1 - 3rds x 3min work/rest
    6/4 cal air bike + 12 KB swings(53/44) 
    Part 2 – 12min amrap
    10 Strict KB Presses (Rt)(35/26)
    10 KB Front Rack Lunges (Rt)
    10 Strict Presses (Lt)
    10 KB Front Rack Lunges (Lt)
    20 Wtd Rope Jumps   

    Thursday February 21, 2019
    Part 1 – 3min work/rest x 3rds
    2 Devil Presses (50/35)(35/20)(20/15)
    4 Pull-ups
    Part 2 Tabata (20s Work/10s Rest x 6rds)
    Hollow Crunches


    CrossFit Games Calendar of Events 

    Thursday 2/21 (730p) - CF Games KICK-OFF PartyCome cheer on Daniella, Sylvie, Chief and Coach Matt who will all be doing the 19.1 workout on Thursday night right after the Announcement.  There will be some lite food and refreshments.


    Week 1 Heat Times - (Every weeks Open workouts will follow this schedule)

    Fri 2/22 (630pm)

    Sun 2/24 (930a/1030a)

    Mon 2/25 (630p) - (scores due by 8pm)

    Haven't registered yet? Do so at games.crossfit.com.  Select CrossFIt Seize the Day as your Affiliate and Team.


    Wednesday February 20, 2019

    Part 1 – 5x5 Seated Box Jumps

    Part 2 - 12 Minute AMRAP

    5 Handstand Push-ups
    7 Deadlifts (225/155)
    9 Burpee Over Bar


    Tuesday February 19, 2019

    Part 1  - 20min to establish a heavy Clean & Jerk

    Part 2-  against a 9min clock –

    2, 4, 6....Cleans (135/95)(95/65)(65/45)
    50 DU’s (sub SU’s)


    Monday February 18, 2019

    Presidents Day WOD

    In honor of the 44 Presidents past and present perform 44 reps of each of the following:

    Deadlifts (95/65)(65/45)(45/35)

    Front Squats

    Push Presses

    Tuck Crunches

    Jumping Pull-ups

    Hang Power Cleans

    Floor Wipers

    Back Squats


    ** scale reps accordingly


    Sunday February 17, 2019

    Partners alternate movements for 30min

    250/200m run

    24/18 DB Step-ups  (35/25)(20/15)

    24/18 DB Power Clean

    24/18 Renegade Row

    24/18 Dips



    Saturday February 16, 2019

    Part 1 – Every 8min x 32min
    400m row
    30 KB swings (53/44)
    20 Wall Balls (20/14)
    10 TTB 

    Friday February 15, 2019

    Part 1 - Tabata 
    20s Work/10s Rest x 8rds
    -       Deadlifts (115/75)
    -       Hang Power Cleans
    -       SH2OH
    -       Clean & Jerks
    ** Rest 1 minute between movement**


    Thursday February 14, 2019

    Partner ‘Valentines Gone Bad’

    Follows FGB format with partner alternating at each station:

    CTB Pull-ups
    SDHP (95/65)(65/45)(45/35)
    Box Jumps
    Push Press
    Cal on Rower


    Wednesday February 13, 2019

    Part 1 – 10/8/7/6/5 Back Squats

    Part 2 - 4rds x EMOM 30sec max reps at each station: 

    Station 1 –  OHS(75/55)
    Station 2 –  DU’s
    Station 3 –  Dips
    Station 4 –  Hollow Rocks


    Tuesday February 12, 2019

    Part 1-  Handstand Progressions and Rope Climbs

    Part 2– 10 min to find a challenging 2-rep Power Snatch

    Part 3 - 15/12/9/6/3 reps for time(cap 10min)

    Power Snatch (115/75)(60% 1-rm)


    Monday February 12, 2019

    Part 1:  E2MOM x 16min Hang Clean + Clean

    Part 2: For Time
    500/400m Row
    ** immediately followed by 15/12/9
    Power Clean (135/95)(60% Part 1)
    Air Squat
    ** immediately followed by:
    500/400m Row


    Sunday February 10, 2019

    Partner Workout -Complete as many rounds as possible in 14 minutes of:
    8 KB Swings (53/35)(35/20)
    10 dumbbell hang clean and jerks (50/35)(35/20)
    14 Wall Balls (20/14)(14/10)

    Saturday February 9, 2019

    Part 1 - Every 10min x 30min (3 sets)
    15/12 Deadlifts  (225/155)(50-60% 1rm)
    15/12 Box Jumps (24/20)(20/16)
    15/12 Bar Facing Burpees
    15/12 Box Jumps
    15/12 Deadlifts
    Friday February 8, 2019

    Part 1 - EMOM x 16min 

    :30sec Push Press (115/75)

    :30sec DU’s / SU’s

    :30sec Barbell Row

    :30sec Plank Hold

     Part 2 – In teams of 2 or 3 accrue as many calories as possible on the Assault Bike in 10min.


    The 2019 CrossFit Open!

    Starting on February 21st we’ll be treated to another 5 weeks of CrossFit Open Season! The Open is the chance for every CrossFitter around the world to compete together.  Its the culmination of a year of training that allows you to show off the progress you've made.  We encourage ALL of you to participate. This is a huge community builder, not just for CFSD, but for CrossFit across the world. Each workout has a scaled option, so everyone can do the Open.

    When you register, be sure to put CrossFit Seize the Day as your Affiliate and Team. Let the games begin! 


    Who Should Register? Anyone that can normally do workouts Rx or scaled options without modifying.  If You Prefer Not To Register - We will be keeping our own 'Leaderboard' - so that you can do the Open Workouts and still track your results.
    You can register by clicking here. If you have an account from last year use the same log-in info - if not, you will need to set up an account.  The cost to register is $20. 
    Official CFSD Games Shirts
    Available By Pre-Order Only by Monday 2/11
    Click on a pic below to go to our website to place your order
    Thursday February 7, 2019
    Part 1– 15min to build to a heavy Squat Clean
    ** Scale to Power Clean + Front Squat
    Part 2– for time (17 min cap)
    Row 400/300
    40/32 Ab-mat Sit-ups
    30/24 Wall Balls
    20/16 TTB/K2C
    10/8 Squat Cleans (60-70% Part 1)
    20/16 TTB/K2C
    30/24 Wall Balls
    40/32 Ab-mat Sit-ups
    Wednesday February 6, 2019
    Part 1 - 3 sets of each:
    Station 1 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps
    Station 2 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps
    Station 3 – GHD Hip Extensions
    Station 4 – Nose to the Wall Handstand Hold x 20-30sec
    Part 2 - for time:
    30/20/10 Alternating DB Snatches (50/35)
    30/20/10 Box Jumps


    Tuesday February 5, 2019
    Part 1 - 5 Rounds For Time
    400/250m Run
    10 SDHP  (95/65)(65/45)
    10 Thrusters
    1 minute Rest
    Part 2 - 4rds for quality:
    a) GHD Med-Ball Sit-ups x 10-15 reps  
    b) Farmers Walk/Waiters Carry x 50m/arm 
    c) KB swings (heavy) x 10-15 reps
    Monday February 4, 2019

    Part 1 - alternate sets for 5rds:

    a) Bench Press 10/8/7/6/5 (@50-85% 1-rm)

    b) Horizontal Bar Pull-up x 6-10 reps w/pause

    Part 2 - 2 rds for max reps – 2min work / 2min rest

    a) 1min max Burpees + 1 min Max Reps Strict Pull-ups/Ring Rows

    b) 1min max Burpees  + 1 min Max Reps of HRPU

    5/6/10/430/530/630 - CrossFit
    730 - CF Pre-Teens


    Sunday Feb 3, 2019

    In teams of 3:

    A) perform 1,1-2,2...DB Front Squat + Grd to OH (35/25)c in 2min

    B) rows max meters in 2min

    C) rest 2min
    Work until 6000m hit (35 min cap

    9a - CrossFit


    Saturday February 2, 2019

    Part 1 - Every minute, on the minute, for 32 minutes (4sets of each):
    Minute 1 – 
    Plate to OH (45/35)
    Minute 2 – Wtd Steps ups
    Minute 3 – Box Dips
    Minute 4 – KB Swings (53/45)

    Minute 5 - Cal on Assault Bike 
    **Rest 3 min*

    830a/930a - CrossFit
    1045a - CF Kids
    1130a - CF Pre-Teens
    1215p - CF Teens


    Friday February 1, 2019

    Part 1 – 3/3/3/3/3 Deadlift

    Part 2 - 8 Rounds for Time:
    50/30 DU’s (sub 60 SU’s)
    10 DB Thrusters (35/25)(25/20)(15/12)
    3 Deadlifts (275/225)(225/165)(165/125)


    Thursday January 31, 2019
    Part 1 10min to build to a challenging 2-rep Power Snatch

    Part 2- E5MOM x 25min (5 sets)
    8/6 Bar Facing Burpees
    6 Power Snatches (135/95)(70-80% Part 1)
    8/6 Bar Facing Burpees


    Wednesday January 30, 2019
    6min amrap
    15 Wall Balls (20/14)(14/10)(10/8)
    10 Sumo-Dead High Pulls (95/65)(65/45)(45/35)
    -- rest 3min –
    6min amrap
    12 Box Jump Overs (24/20)(20/16)
    8 Pull-Ups/Ring Rows
    -- rest 3min –
    4min amrap
    12 Wall Balls
    6 Sumo-Dead High Pulls
    -- rest 2min –
    6min amrap
    9 Box Jump Overs
    6 Pull-Ups/Ring Rows


    Tuesday January 29, 2019
    Part 1 – Handstand Progressions

    Part 2 – 10min to build to a heavy 2-rep Power Clean

    Part 3 - 10min amrap
    1 Power Clean (185/125)(135/85)(95/55)
    1 HSPU
    2 Power Cleans
    2 HSPU
    3 Power Cleans
    3 HSPU
    4,4 – 5,5 - etc


    Monday January 28, 2019
    Part 1 - For Time:
    40/30/20 Kettlebell Swings (53/35)
    9/15/21 Front Squats (165/125)(115/85)(75/55)

    Part 2 - EMOM x 16min (4 sets):
    1) 6-8 Strict Press (60% 1rm)
    2) 30-50 DU’s
    3) 12-15 K2C

    4) 20-30sec Hollow Flutter Kicks

    Sunday January 27, 2019
    6min amrap
    12 Deadlifts (135/85)(95/65)(65/45)
    12 HRPU
    **Rest 6mins**
    5 min amrap
    8 Deadlifts (185/125)(135/85)(95/65)
    4min amrap
    4 Deadlifts (225/155)(165/115)(135/85)
    4 HSPU

    Saturday January 26, 2019...

    Part 1 – Build to a heavy
    3-rep Hang Power Clean


    Part 2 – 5min ladder 1,1 -2,2 – 3,3, etc
    Hang Power Cleans (115/75)(75/55)(45/35)
    Bar Facing Burpees
    **Rest 2min**

    Go back down the lsdder


    Part 3 – Tabata

    Plank Hold

    Side Plank(l)

    Hollow Rocks

    Side Plank (r)


    Friday January 25, 2019

    Part 1 – E3MOM Back Squat
    * Set 1 – 10 reps @ 50% of 1-RM Back Squat
    * Set 2 – 5 reps @ 65%
    * Set 3 – 3 reps @ 75%
    * Set 4 – 1 rep @ 90%
    * Set 5 – 3 reps @ 75%
    * Set 6 – 5 reps @ 65%

    * Set 7 – 10 reps @ 50%
    Part 2 – For time
    500/400 Row
    100/80 Air Squats to target (EMOM 10/8 Abmat Sit-ups)
    Row 500/400



    Wednesday January 23, 2019

    Part 1 - Against a 20min clock:

    5 rounds of:

    5 Hang Power Cleans (95/65)(65/45)(45/35)

    5 Burpee Box Jumps (24/20)(20/16)

    5 Power Snatches

    5 Burpee Box Jumps

    *add 5-20#’s per round to the bar each round*



    Tuesday January 22, 2019

    Part 1- 4 rds. for quality:
    a) Strict Pull-ups x 6-8 reps
    b) GHD Weighted Sit-ups x 12-20 reps
    c) Bent-over Bar Rows

    Part 2- 3min amrap/3min rest x 3rds
    1min max KB Swings
    1min max Alt. Lunges
    1 min max cal Assault Bike


    Monday January 21, 2019

    Part 1: Complete 5 rounds for time of:
    10 DB Hang Squat Clean (40/30)(30/20)(2015)
    5 Deficit HSPU (4”/2”)(no deficit)(L-sit Press)

    Part 2 - 3-4 rds. for quality:
    a) 50m per arm -  Waiters Walk / Farmers Carry (Heavy)
    b) GHD Hip Extensions x 10-15 reps
    c) Hollow/Arch Drill x 8-12 reps

    Sunday January 20, 2019
    Against a ruling clock:
    a) 6 min amrap
    15/12 Wall Balls (20/14)(14/10)
    5/3 Burpees
    15/12 KB Swings (53/44)(35/26)
     5/3 Burpees
    ** Rest 6min**
    b) Repeat as a 5min amrap
    **Rest 5min**
    c) Repeat as a 4min amrap



    Saturday January 19, 2019
    Part 1 - E2MOM x 12min 
    Deadlift - 10reps @ 65%
    Part 2 – against a 10min clock:
    2min max cal bike/ rower
    2min max DB Push Press (30/20)
    2min max Wtd. Step-ups
    2min max DB Push Press (30/20)
    2min max cal bike/ rower


    Friday January 18, 2019

    Part 1 - Benchmark – ‘Jackie’
    For Time:
    1000m Row
    50 Thrusters (45/35)
    30 Pull-Ups

    Part 2– compete as many rounds as possible in 20min. Rest as needed.
    a) Sandbag Box Squats x 6-10 reps
    b) Rope Climbs x 3-5 Ascents



    Thursday January 17, 2019

    Part 1– Bench Press 10/8/7/6/5

    ** 60-85% 1rm **

    Part 2– :30sec max reps / :30 sec recovery x 12min (6 sets)

    Dips / Banded Tricep Extensions

    Hanging L-hold / K2C Hold


    Wednesday January 16, 2019

    Part 1– E4MOM x 32min (8 Sets):
    10/7 Calorie Row
    10/7 or HRPU ( Rx+ sub Burpees)
    3 Back Squats (start at 50% 1-rm and build to a challenging load over the 8 sets) 


    Tuesday January 15, 2019

    Part 1- 10min to work to a challenging Snatch

    Part 2– against a running clock
    Min 0-6  6min amrap:
    6 CTB Pull-Ups (scale jumping CTB pullups)
    6 Squat Snatches (75/55) (scales to Power Stanch + OHS)

    Min 12-18: 6min amrap:
    8 CTB Pull-Ups
    4 Squat Snatches (95/65)

    Min 24-36 – 6min amrap:
    10 CTB Pull-Ups
    2 Squat Snatches (115/75)
    **Scale Snatch Wt. up/down as needed**


    New Classes / Schedule Changes

    Olympic Lifting / Gymnastics - Wednesdays 530pm(replaces the 530 CrossFit class) and Sundays 10:45am (begins Jan 16th) 
    CrossFit Kids(ages 4-8) - Saturday 11-1130am - (begins Jan 19th)
    CrossFit Pre-Teens (ages 9-12) - Saturday 1130-1215p & Monday 730-815p (begins Jan 19th)
    CrossFit Teens (ages 13-17) - Saturday 1215p-115p & Wednesday 730-830p(replaces 730p Mobility/Skills Class) (begins Jan 19th)


    Monday January 14, 2019

    Part 1– 10min to build to a heavy Power Clean

    Part 2- 5 Rounds for Time (cap 15min)
    50 DU’s (sub 2x SU’s)
    10 Power Cleans (135/95)(95/65)(65/45)
    5 Strict Handstand Push-Ups (sub Strict Press)

    ** scale to 4rds **


    Sunday January 13, 2019

    Deck of Cards Partner Workout – card value determines # of reps.  Face cards = 10 reps.  Ace = 11 reps. Joker = 10 Burpees. Alternate cards with a partner.

    Min 0-16: 
    Heart = Deadlift (95/65) (65/45) (45/35)
    Diamond = Shoulder to OH
    Spade = Hang Clean
    Club = Back Squat

    Min 20-35
    Heart = Push-up
    Diamond – Sit-up
    Spade = Pull-up
    Club = Squat


    Saturday January 12, 2019

    Part 1 - Against a running clock:
    12min amrap
    12 Wall Balls (10-20#)
    8 MB Crunches 
    4 Burpee Balls Slams

    **Rest 4min**

    12min amrap
    12 Dips 
    8 DB Step-overs (35/25)
    4 DB Grd to OH


    January 11, 2019
    Part 1 - EMOM x 10min build to a heavy Squat Clean
    Part 2 - Chipper for time (18 min cap)
    50/40 Wtd Rope Jumps 
    40/32 SADS                             
    30/24 KB Swings
    20/16 Renedade Row
    10/8 Squat Cleans (60-70% Part 1)
    20/16 Renegade Row
    30/20 KB Swings
    40/32 SADS         
    50/40 Wtd Rope Jumps 


    January 10, 2019

    Part 1 - Perform 3 sete of each:
    Snatch Press x 5 reps

    Snatch Push Press x 3 reps

    Snatch Push Press + OHS x 1-3 reps

    Part 2 - :30 max reps/:30sec rest x 16min (4 sets)

    Power Snatch (75/55)
    Strict L-Raise / K2C
    OHS (75/55)
    Plank Hold



    Wednesday January 9, 2019

    Part 1Benchmark “Christine”
    3rds for time:
    500m Row
    12 Deadlifts (Bodyweight)(3/4 BW)(1/2 BW)
    21 Box Jumps (24/20)

    Part 2– 4-5 rds of:
    - Strict Pull-ups x 4-6 reps(use Weight Belt or Bands as needed)
    - Barbell Hip Bridges x 6-8 reps (go heavy as possible)


    Tuesday January 8, 2019

    Part 1– 5 sets of:
    1 Strict Press + 1 Push Press + 1 Push Jerk
    (use 50/60/70/80/85/90 % of your 1rm Strict Press)

    Part 2- :30 max reps/:30sec rest x 16min (4 sets)
    DB Thrusters (30/20)
    Triceps Pushups (rest in down dog)
    Hollow Rocks 


    Monday January 7, 2019

    Part 1 - Front Squat
    5@ 60%
    4@ 70%
    3@ 80%
    2@ 85%
    1@ 90%
    1@ 90-100+%


    Part 2- :30 on/off x 16min (4 sets)
    Weighted Calf raises 
    Barbell Shrugs
    Strict L-Raises or Knees to Chest
    Banded Face Pulls
    Sunday January 6, 2019
    Sunday Funday Partner WOD
    A) Against a 2-minute running clock…
    21/18/15 Calorie Row
    Max Rep MB Cleans
    (One partner works for 2min and then switches- complete a total of 4 sets each)
    B) Against a 2-minute running clock…
    6 Burpee Box Jumps
    12 Plate to OH or SADS
    Max Hollow Rocks or V-Crunches
    (One partner works for 2min and then switches- complete a total of 4 sets each)

    Saturday January 5, 2019

    Part 1 – build to a challenging complex of:
    1 Deadlift + 1 Hang Power Clean + 1 SH 2 OH

    Part 2 – against a running clock:
    3 rounds of:

    50 DU’s
    15/12/9  Shoulder to Overhead (95/65)

    Rest 3min and then 3 rounds of:

    50 DU’s
    15/12/9 Hang Power Clean (115/75)

    Rest 3min and then 3 rounds of:

    50 DU’s
    15/12/9 Deadlifts (135/95)
    * 6 min Time Cap for each round *


    Friday January 4, 2018

    Part 1- 3rds x 2min work/rest
    250/200 m Row + max Burpee Over Rower

    Part 2- 4rds for quality (24min)

    a) Bent-over Barbell Row x 8-10reps

    b) GHD Sit-ups x 12-15 reps reps

    c) Single-arm Ring Rows x 6/arm

    Part 3- For time:
    1000/800m Row



    Thursday January 3, 2019

    Part 1 -  4ds for quality:
    a)  Dip holds (top & bottom)
    b)  Handstand Walk / Hold Practice 
    c)  Alternating Pistols

    d)  GHD Hip Extensions

    Part 2 -  for max reps:
    2min Assault Bike
    2min Kettlebell Swings (53/44)(44/35)
    2min Dips
    2min Kettlebell Swings
    2min Assault Bike 



    Wednesday January 2, 2019

    Part 1– Back Squats
    Build to a heavy set of 10 reps

    Part 2- 9min amrap:
    50’ DB Walking Lunges (40/30) (25/20) (15/10)
    8 DB Power Cleans
    50’ Walking Lunges
    8 DB Push Presses

    Tuesday January 1, 2019

    I don’t generally like New Year’s resolutions. It doesn't make sense to me to put off self-improvement until New Years Day.  With that being said, I don’t have a beef with the New Year’s resolution itself, because resolutions are just goals, and goals are awesome. Goals give us a purpose, guide our work, and mark milestones in our progress.

    Here’s where the New Year’s resolution concept goes wrong...New Year’s resolutions are goals for people that don’t set goals.  Why would someone that lacks the motivation, the planning, or the tools to improve themself 364 days of the year suddenly be able to perform an about face and achieve challenging goals?  People convince themselves that they can just will change to happen, but without a good plan and the right tools it’s very difficult to overcome the challenges and discomforts that we experience with change.

    Setting goals for yourself is a wonderful and powerful exercise, so if you want to succeed at making lasting changes in your life this January, here are a few tips:

    Set goal(s) that are achievable. Don’t shoot for the stars and hope to land on the moon. Hope is not a course of action. That is to say, don’t set too ambitious of a goal.  Set a goal that is difficult but achievable...and once you set it, hold yourself accountable.

    Break your goal down into parts that you can accomplish. Make sure it’s measurable and that it has meaning to you. Decompose your goal(s) into tangible parts. Do you want to lose weight? How much weight over how long? Do you want to become stronger? Do you want to improve at movements or tasks that you would like to get better at? Do you want to change your behavior in some way?  Phrase your goal(s) in real-world terms that are measurable and have meaning to you.

    Make a plan to achieve your goal... because achieving your goals requires work and commitment. What do you need to do to make it happen. Do you have the tools you’ll need to succeed? When will you work on your goal? If the answer is “whenever I get time” then your setting yourself up to fail. We all get 24 hours in a day–every single one of us. We all decide how to allocate those 24 hours, and every minute we allocate to something is taken from something else. It may be taken from something useless or something we enjoy, but the time we devote towards achieving your goals will be taken from something else. Recognize it, accept it, and plan for it.

    Start now. This is another reason why new year’s resolutions usually fail: they ascribe mythical importance to beginning work towards your goal on January 1st. Nobody who ever gave half a shit about achieving something decided to start next week or next month. Devote yourself to your goal right now. Thinking about changing your diet? Change it today. Want to spend more time working on things in the gym...Things at work...Things at home...Start right now! 

    Don’t do it alone. Need help with making changes in your life? If you are saying ‘no, I got this on my own’ - I call bullshit.  Change is hard and having the support of others will help. Plus, change often affects the people around you, so why not recruit the people around you help you achieve success?  Don’t be ashamed of your goals...they’re your desires and the people around you will want to help you achieve success.

    Setting goals and working to achieve them is a messy and difficult process. While I enthusiastically encourage you to set and achieve your goals, you can’t condense that process into a neat package with a bow that you unwrap at tonight at midnight with a glass of champagne and a kiss. Thats not realistic. Achieving goals requires real things: planning, sacrifice, effort, and dedication...so take control and make it happen.

     Happy New Years - Coach

    New Years Day WOD

    In teams of 2:
    Against a 20:19min clock

    Run 2019m (shared)

    And then perform an amrap of:
    3 Snatches (115//75)
    6 Hang Clean and Jerks 
    9 Deadlifts 
    12 Air Squats 

    At the 20:19 mark
    2019m Row  (Shared)

    ** scale weights and movements accordingly

    Class Times - Open Gym 830 - Class 930/1030


    Monday Dec 31, 2018

    In the spirit of New Years Eve todays workout are in the countdown from 10 to 1 format.

    Against a running clock:
    Min 0-10:
    10! Box Jump-overs (24/20)(20/16)
    10! Push-up with Shoulder Tap
    Min 13-23
    10! SA DB Thrusters** (40/30)(30/20)(20/15)
    10! Pull-ups / Ring Rows
    **Even minute do Rt arm - Odd minute do Lt arm


    Sunday December 30, 2018
    Partner WOD - Against a 24min clock:

    600m run together ( sub 400/300m row each )
    60 Power Cleans
    30 Burpees
    60 Front Squats
    30 Burpess
    60 Shoulder to OH
    30 Burpees
    600m Run together
    In remaining time max Clean & Jerks

    Men (45-135#) Women (30-95#) or sub similar weight in DB's


    Saturday December 29, 2018

    Part 1– 16min amrap
    20/16/12/8/4 SADS (50/35)(35/20)
    20/16/12/8/4 TTB

    Part 2– 4rds for quality:

    100m Farmer Walk/Waiters Carry (heavy)
    100m Sled Push (heavy)


    Friday December 28, 2018

    Part 1:  4min work / 2min rest
    24/20/16 cal rower
    24/20/16 Wall Balls
    max KB Swings (53/44)
    -2min rest-
    24/20/16 Wall Balls
    24/20/16 Swings
    Max Cal Rower
    -2min rest-
    24/20/16 Swings
    24/20/16 cal Rower
    max Wall Balls
    Part 2: Strict Pull-ups – Every :90sec x 9min
    ** Use varying grips (Supinated, Pronated, Mixed)
    ** Scale accordingly Weighted/Banded


    Thursday December 27, 2018

     Part 1– 5/5/4/4/3/3 Deadlift
    Set 1 – 5 @ 50%
    Set 2 – 5 @ 60%
    Set 3 – 4 @ 70%
    Set 4 – 4 @ 80%
    Set 5 – 3 @ 85-90%
    Set 6 – 3 @ 90+ %

    Set 7 (optional) – 1 @ 100%+

    Part 2  - In teams of 3 accrue as many calories as possible on Assault Bike in 9 minutes



    Wednesday December 26, 2018

    Part 1– 10! (10, 9 , 8...3, 2, 1)
    Wtd. Step-overs (40/30)(30/20)
    HSPU or L-Sit Press
    Wtd. Walking Lunges

    Part 2– Alternating Tabata sets of:
    Supermans / Hollow Crunches / Plank Holds



    December 25, 2018

    12 Days of Christmas WOD
    Class Times - 830/10a

    Perform like the song 1...2,1....3,2,1....etc
    Day 1 - Thruster
    Day 2 – Shoulder to OH
    Day 3 – Front Squat
    Day 4 – Hang Power Clean
    Day 5 – Deadlifts
    Day 6 – Burpee
    Day 7 – DB Goblet Squat
    Day 8 – Renegade Rows
    Day 9 – Weighted Crunch
    Day 10 – Alt. SADS
    Day 11 – TTB/K2C
    Day 12 – 250m Run or 12 cal Assault Bike

    Men Barbell = 95/65/45  & Dumbbell = 35/25/20
    Women Barbell = 65/45/35 & Dumbbell = 25/15/12.5


    Monday December 24, 2018

    Against a running clock:

    Min 0-18: EMOM perform :30sec max reps

    a) Deadlifts (40% 1-rm)

    b) DU’s

    c) Strict TTB / K2C

    Min 20-32: EMOM perform :30sec max reps

    a) Power Cleans (50-60% 1-rm)

    b) Hollow Rocks

    c) Tricep Push-up w/ Sh Tap

    Min 34-39: Every 20-30sec:

    1 Squat Clean  


    Sunday December 23, 2018
    Partner WOD

    Partner ‘Fight Gone Bad’ – 3rds x 1min max reps at each station - each partner does 1min each and then rotates to the next movement.
    Wall Balls (20/14)
    SDHP (75/55)
    Box Jumps (24/20)
    Shoulder to OH (75/55)
    Calories Rowed
    1 min rest


    December 22, 2018

    Part 1 -'FGB' Format - 3rds x 1min max reps at each station: 
    Station 1 – Rope slams
    Station 2 – KB Swings
    Station 3 – Wtd Step-ups 
    Station 4 – Wtd Rope Jumps
    Station 5 – Cal on Assault Bike
    ** Rest 2min after Rd 1 - Rest 3min after Rd 2**


    Friday December 21, 2018

    Part 1Build to a heavy 8-rep Bench Press. Then do 8/8/8 at 90/80/70%

    Part 2 - For Time:
    1000m Row
    21 Burpee to 6” target
    15 Burpee to target
    9 Burpee to target


    Thursday December 20, 2018

    Part 1 – 16min amrap 
    200/150m Sprint
    12 Thrusters (95/65)(75/55)(45/35)
    Rest 1min

    Part 2  - 4rds for quality:
    a)  10-15 Shrugs (heavy)
    b)  10-12 L-crunches or Toes to Rings
    c)  15-20 Kettlebell Swings (heavy)


    Wednesday December 19, 2018

    Part 1 - 3min amrap / 3min recovery x 3 sets
    10/8/6 Cal. Assault Bike
    10 Deadlifts (225/155) (60% 1rm)

    Part 2 - in 9min (1,1 - 2,2 - 3,3...)
    OHS (95/55)
    TTB / K2C


    Tuesday December 18, 2018

    Part 1  - Strict Press (5x3)

    • 40-80% 1-rm

    Part 2- 10 min amrap
    10 Hang Power Cleans (M 45-115)(W 25-75)
    20 Wall Balls(20/14)

    Part 3- Push Press (5x3)
    • 40-80% 1-rm

    Extra Credit 

    10min Row - 30sec max on / 30sec off for max calories


    Monday December 17, 2018

    Part 1- Front Squat + Back Squat

    5/4/3/3/3 (use 40-70% 1rm Front Squat)

    Part 2- 10min amrap

    10 Power Snatch(95/65)

    5 Burpee Box Jump Overs

    30 DU’s


    Sunday December 16, 2018

    Holiday Schedule
    Sun 12/16 - Toys for Tots Fundraiser WOD – 930
    Mon 12/24 (Xmas Eve) -5a/6a/10a/430p
    Tues 12/25 (Xmas Day)– 830a/1030a
    Mon 12/31 (NY’s Eve) -5a/6a/10a/430p
    Tues 1/1 (NY’s Day)– 930a/1030a
    Fri 1/11 – CFSD Holiday Party– 7p-11p – Bowery RVC
    Partner WOD
    20 alternating rounds of Cindy
    Followed by....
    800m Run (together)
    Followed by...
    10 Rounds of Cindy
    Followed by...
    800m Run (together)
    * In case of rain may sub row/bike


    Saturday December 15, 2018

    Part 1- 30/20/10 for time (cap 12min)

    Wall Balls (10-20#)

    Plate to OH (25-45#)

    MB Cleans

    Part 2 – 3 sets for quality:

    Wtd. Dips (10-12reps)

    Sandbag Grd to Shoulder (6-8reps)

    GHD Hip Extensions (10-12 reps)



    The Open Is Coming...Will You Be Ready?

    The CrossFit Open is less than 12 weeks away.  Whether you scale or Rx your workouts, the CrossFit Open workouts serve as a great barometer of your fitness.  They allow you to compare yourself to other CrossFitters, to see your progress over past year and can help you see what direction your training should take moving forward.  Though our everyday training prepares us to be a better Athlete, now is a great time to assess your strengths and weaknesses and work on them so you can perform your best.

    Here’s the plan

    • Make a list of your biggest weaknesses. Pick 2-3 things that need the most work (you may have more, but ignore the others for now). Weaknesses can be a deficiency in strength, endurance, inability to perform movements correctly because of lack of mobility, or the need to work on individual movements such as DU’s, pull-ups, etc.
    • Order them in terms of priority(1 being the most important)
    • Focus on that top priority weakness first. Plan on spending an extra 10-20 minutes minimum EVERYDAY doing something that will improve that weakness. Once you see some noticeable progress, you can consider moving onto number 2 on your list, etc. By focusing your energy on one specific thing at a time, you will make quicker and longer-lasting progress than if you were to spread your energy over multiple things all at once.
    • We will be suggesting some basic extra credit work for everyone to do, but if you need some additional help or guidance or perhaps want to add some one-on-one coaching to assist in this process, please reach out to me directly at crossfitseizetheday@gmail.com.

    Extra Credit

    We want the extra credit programming to align with class WOD’s as much as possible while providing avenues for everyone in the gym to put in EXTRA WORK outside of classes to get better. As much or as little extra credit can be done as each athlete desires and/or is capable of given their specific goals and lifestyle. 

    Athletes can choose to perform extra credit before/after a WOD during open gym time, if they can safely handle the additional workload that day.  Please make sure to respect any classes by not being in their way or being loud or disruptive.  Extra credit time will not be lead or coached but coaches will check in when possible.

    EXTRA WORK will be published at the beginning of each week and posted on the board. Extra work will consists of Strength, Gymnastics and Conditioning work. Please choose wisely and be sure to address your weaknesses whenever possible.

    Friday December 14, 2018

    Part 1-  against a running clock:
    Min 0-6: amrap of
    12 Alt. SADS (50/35)
    6 Burpees
    Min 9-15: amrap of
    12 SA DB Push Press (6/arm)
    6 Pull Ups
    Min 18-22: amrap of:
    8 Alt. SADS (50/35)
    4 Burpees
    Min 24-28: amrap of
    8 DB Push Press (4/arm)
    4 Pull Ups


    Thursday December 13, 2018

    Part 1 – 10! (10,9...3,2,1)
    Hang Clean and Jerks (95/65)

    Part 2  - E2MOM x 18 minutes (3 sets of each):
    Minute 1 – Front Squat x 8 reps(use 50% 1-rm)
    Minute 2 – Farmers Walk x 100m (heavy)
    Minute 3 – Hollow Rock or Hold x 30-40 seconds. 



    Thursday December 13, 2018


    Part 1 – 10! (10,9...3,2,1)
    Hang Clean and Jerks (95/65)


    Part 2  - E2MOM x 18 minutes (3 sets of each):
    Minute 1 – Front Squat x 8 reps(use 50% 1-rm)
    Minute 2 – Farmers Walk x 100m (heavy)
    Minute 3 – Hollow Rock or Hold x 30-40 seconds. 

    Wednesday December 12, 2018
    Part 1 – 4rds for quality

    -   GHD Sit-ups x 15-20 reps
    -   Single Leg Deadlifts x 8-10/leg
    -   Wall Walks x 2-4 reps

    Part 2– 24/18/12/6
    DB Thrusters (50/35)
    4-3-2-1 Rope Climbs(Rx+ Legless)


    Tuesday December 11, 2018

    Part 1  - 3rds – rest 3min between rounds.

    in 5 Minutes complete:
    10 Power Cleans (135/95)
    100 DU’s
    10 Power Cleans (135/95)
    Max Calorie Row

    Part 2 – Back Squat 5x5 (use 60-70% 1-rm)


    Monday December 10, 2018

    Part 1 – 4rds x 8-10 reps of each movement. Rest as needed.

    Lateral/Fontal DB raises 
    F/R DB lunges 
    Skull Crusher/Crunch


    Part 2  10! (10,9...3,2,1)

    DB Ground to Overhead (50/35)

    DB Step Overs


    Sunday December 9, 2018

    Partner WOD – Each partner works for 3min / recovers for 3min alternating for a/b/c for a total of 36min (6 sets total)

    a) 30/24/18 cal Air Bike + Max KB Swings

    b) 30/24/18 cal Rower + max Wall Balls

    c) 30/24/18 Up/Down Planks + max Wtd. Rope Jumps


    Saturday December 8, 2018

    Part 1 – 7-7-7-7 (increase weight each set)

    a) Bent Bar Row

    b) Barbell Glute Hip Bridges

    c) Floor Bench Press

    Part 2 – against a 9min clock climb the ladder (3/6/9...etc)

    Deadlift (135/95)


    Hollow Rocks/Crunches


    Friday December 7, 2018

    Against a running clock

    Min 0-10 - 15/12/9/6/3 reps for time:
    Overhead Squat (115/75)(95/65)(65/45)
    Box Jumps (24/20)(20/16)

    • Rx+ scale up to (30/24)
    Min 14-24 – 15/12/9/6/3 reps for time:
    Power Snatch (115/75)(95/65)(65/45)
    • Scale HSPU to negatives or 2x HRPU


    Thursday December 6, 2018

    Part 1  - Hero WOD ‘The Lyon’ – 5 rds - each for time. Rest 2 minutes between rds.

    7 squat cleans (165/105)*

    7 shoulder-to-overheads*

    7 burpee chest-to-bar pull-ups*

    * scale wt. to something that can be performed unbroken in the earlier around and scale pull-ups as needed. Time cap - 20min

    Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

    He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

    He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.


    Wednesday December 5, 2018

    Part 1 – In 20min build to a heavy complex of:

    3 Sumo Deadlifts + 3 Deadlifts (use 40-80% 1-rm DL)

    Part 2– Every :90sec x 15min alternate sets of:

    1. Strict Press x 6-8 reps @ 65% 1-rm
    2. Strict K2C / TTB x 12-15 reps

    Part 3– Foam Roll x 5min


    Tuesday December 4, 2018

    Part 1
    4rds for quality. Alternate movements. Rest as needed.
    a) Weighted Y’s + T’s (on bench) x 8-10 each
    b) Foot elevated split squat w/ OH Plate Hold x 6-8/leg
    c) Kipping Swings x 10-15 reps

    Part 2
    - 12 min amrap
    21 KB swing (70/53)(53/35)(35/26)
    14 Alt KB Lunges
    7 CTB Pull-up



    Monday December 3, 2018

    Part 1 - E8MOM x 32min

    40 Calories Rowed

    30 Wall Balls (20/14)

    20 Alt. DB SADS (50/35)

    Part 2  Alternating tabata sets of:

    1. DU’s
    2. Dolphin Plank


    Sunday December 2, 2018

    Work with a partner to complete as many rds/reps as possible in 30min

    40 Deadlifts (25-115#)

    30 Hang Cleans

    20 Push Press

    10 Thrusters

    • Complete same # of synchronized sit-ups after each movement


    Saturday December 1, 2018

    Part 1: Back Squat 7-7-7-7

    Part 2:  AMRAP x 12 min



    12 Box jump overs (24/20)



    12 TTB / K2C



    12 SADS (50/35)



    36 DU’s


    Friday November 30, 2018

    Part 1 - Perform 4sets x 8-12 reps of each. Rest as needed 

    a) SA DB Row (per arm) (1-2sec hold at top)
    b) DB Bench Press (1-2sec pause at the bottom)
    c) DB Shrugs (1-2sec hold at the top)
    Part 2 - EMOM x :40sec max reps x 12min (3 sets of each):
    a) DB Curls (heavy)
    b) KB Swings (heavy)
    c) Dips 
    d) Hollow Rocks


    What It Really Means When You Say You’re “Too Busy”

    I’ve been coaching for two decades and I have heard my share of excuses on why people don’t stick to their own commitments and goals. There seems to be one excuse in particular that I keep hearing over and over like a broken record. The excuse I’m referring to is typically some form of “I’m too busy” or “I don’t have time”.

    Do any of these sound familiar to you?
    - “I’m too busy to go to the gym.”
    - “I don’t have time to meal prep this week.”
    - “I’m too busy to stretch.”
    - “I have too much going on to sleep 7 hours a night.”

    On the surface, “busy” sounds like a perfectly valid excuse. In fact, it can almost sound downright positive in some cases. For example, when someone is asked, “How are you?”- a common reply might be something along the lines of, “Oh, busy as usual”. “Busy” is such a great excuse because it sounds both plausible and positive in some cases. Yet, the same clients who say they are “too busy” to come to the gym miraculously find time to do a great number of other activities such as binge watch a few seasons on Netflix, go out for drinks at happy hour, watch cat videos on the Internet and endlessly scroll and through their various social media feeds.

    As a coach, I’m not here to judge how anyone spends their free time. However, my job is to help you achieve results in your physical health and athletic performance, so I would be remiss if I didn’t hold you accountable to your own commitments. To be clear, there’s nothing wrong with watching your favorite television show or browsing Facebook, BUT if these activities are crowding out the things that actually move you towards achieving your goals, you might want to re-examine how you manage your time and your priorities.

    When you say - “I don’t have time” – maybe it really means “It’s not a priority”.  Think of a recent situation where you used “I don’t have time” as an excuse. Now, replace it with “It’s not a priority for me”. In most cases, you’ll find that the latter is more valid and accurate. The problem with believing that we don’t have time is that there’s no way to add more hours into a day. It becomes a limiting belief that keeps us stuck. Being honest with ourselves and admitting that it’s not a priority is far more empowering. Now, the need to bend space-time reality is gone. You just need to re-evaluate your other priorities and decide if what you claim you don’t have time for is actually more important. From there, you can adjust your to-do lists and schedule your calendar accordingly.

    When you say  - “I am too busy” - maybe it is a euphemism for “I don’t manage my time effectively”.  If I were to look at your calendar right now, what would I find scheduled? Would I be able to determine your priorities by looking at your calendar? Do you schedule the times you plan on going to the gym each week? Do you have times blocked out to do mobility, or meal prep...Or do you just “wing it” every week? In my experience, if you don’t schedule it, it’s unlikely to happen. I’m a coach...I work in a gym 7 days a week and even I need to schedule time for my own workouts or I don’t get them done. I recommend taking a few minutes to plan out your week. “If you fail to plan, you are planning to fail!”

    When you say - “I have too much going on”, “I’m overwhelmed” or “My schedule is crazy” probably – maybe it means “You need to learn to say NO”.  Do you say “yes” to everyone and everything that comes your way? Are you a bit of a people pleaser? Do you let other people’s agendas and priorities overtake your own? Would you like to get some of your time back and feel less busy? The more you say no to the things that don’t matter, the more you can say yes to the things that do. I can tell you from personal experience that being chronically overcommitted is a surefire way to burn yourself out. Learning to say no is a necessary skill if you want to reduce the feeling of be overwhelmed and create the space in your life to focus on what really matters to you. It might be difficult at first, but think of saying no as a muscle you can build up over time. Don’t lie, don’t make excuses, and don’t over-explain yourself. Just politely decline.

    I sincerely hope you’ll consider retiring the old “I’m too busy” excuse. Re-evaluate your priorities, make it a point to sit down and schedule your time, and learn to say no to the things that aren’t important. Remember, you have the same 24 hours each day as everyone else on the planet. I hope you make the most of them.


    Thursday November 29, 2018

    Part 1: Build weight over each set.

    A. E2MOM x 8min - 1 High Hang Muscle Snatch  + 1 High Hang Power Snatch from Hip

    B. E2MOM x 8min - 1 Hang Power Snatch + 1 Hang Snatch

    C. E2MOM x 8min - 1 Power Snatch + 1 Snatch


    Part 2:  EMOM  x 30 sec max reps x 4rds

    Min 1– Calories bike

    Min 2 - Snatch (115/85)(50% Part 1)

    Min 3 – Pull-ups / Feet Elevated Ring Rows

    Min 4 - Rest


    Wednesday November 28, 2018

    Part 1:  E2MOM x 16min Hang Clean + Clean

    Part 2: For Time
    500/400m Row
    ** immediately followed by 21-15-9
    Power Clean (135/95)(60% Part 1)
    Air Squat
     ** immediately followed by 500/400m Row



    Tuesday November 27, 2018

    Part 1: Establish a heavy weight for the following complex:
    Push Press + Front Squat + Thruster
    Sets 1-3: 3 reps @ 30-50% 1-rm Push Press
    Sets 4-6: 2 reps @ 50-70%
    Sets 7-9: 1 reps @ 70-90%

    Part 2:  For Time (10min cap)
    15/12/9/12/15 Thrusters (95/66)(50% Part 1)
    Strict K2C (no kipping)



    Monday November 26, 2018

    Part 1:  For time: 10! (10,9,8...3,2,1)

    Deadlift (225/155)

    Lateral Burpee over bar

    Part 2:  E2MOM x 12min
    250/200m Row Intervals



    Saturday November 24, 2018

    Our Better.Life.Challenge produced great results for those who participated. Congratulations to Rob Brancato who participated in his first Challenge and lost 9.2lbs, added .25 to his chest and lost 1.25 inches off his waist. Rob mostly increased his protein and got rid of processed carbohydrates such as pasta, bread etc.  

    HOLIDAY EATING 101 - Staying on track the 6-weeks between Thanksgiving to New Years can be challenging. Holiday parties get in the way of our training schedule and there are holiday treats tempting you everywhere you turn. As athletes who generally eat to support our performance, many of us struggle to find a balance that works for us at this time of year.  Most of us start out with good intentions of continuing training and eating well, and somehow end up a month later making a “fresh start” with the same old New Year’s resolutions to train harder and eat better. Some of us give up after the first overindulgence and continue to overindulge only to welcome in the New Year feeling unfit, heavy, and a little bit disgusted with ourselves. For others the holiday season will be a cycle of restriction then binging with far too much thought going into food and a whole lot of anxiety and guilt thrown in. Neither is a great way to spend the holiday season. 

    Remember the Big Picture-  Thanksgiving dinner was one meal out of the whole year.  If you overate, it’s not going to make a shred of difference to your long-term health, fitness, or body composition.  Yes, you’ll probably have a terrible carb hangover (or just a regular hangover ) the next day and feel bloated and sluggish, but it’s no reason to beat yourself up and continue the over-indulgence.  Remember, that it’s what you do on a daily basis that defines your results, not what you do on one day of the year.

    Make a Plan and Put It In Your Calendar- The problem with the holiday season is that it’s never just one holiday dinner or party, so it’s easy to see why we can get ourselves into trouble. Those of us who struggle with naturally finding balance, need a plan to follow in order to force some balance into the festive season. Take a look at your schedule over the holidays and come up with a realistic plan about how you’re going to manage your training and nutrition. This might sound a little OCD, but when you put something in your calendar you make it a priority and it more often than not happens.  Make sure to mark the days that are going to be ‘party’ days.  Sometimes we would call them “cheat days” but since they’re part of the plan you’re not really cheating, so it’s not something to feel guilty about. The idea of these days is to give yourself permission to celebrate without food being an issue.

    Indulge...But Don’t Over-Indulge- A celebration day isn’t an excuse to eat everything in sight just because you can. Indulgence is a natural and healthy part of being human, but going back for seconds and thirds is overindulgence. Overindulgence happens when we stop listening to our body’s reaction to the food we’re eating (the smell, taste, and texture of the food) and continue eating past the point of it feeling good. The first few mouthfuls of anything are always the best, so eat slowly, savor your food, put your fork down between mouthfuls and enjoy the indulgence. It’s part of the plan, so nothing to feel guilty about.

    Get right back to your regular way of eating. No leftovers...no “one last piece”. And, don’t starve yourself or do extra long bouts of cardio to make up for the extra calories you ate. Simply take off your party hat, and put your healthy hat back on and get back to your training and eating for results.


    Part 1:  5 sets- Power clean + Front Squat + Squat Clean

    Part 2 - ‘BURPEE CHIPPER’ -  against a 20min clock:
    10 Squat Cleans (135/95)
    20 TTB / K2C
    30 Box Jumps/Step-ups(24/20)(20/16)
    40 KB Swings (44/35)(35/26)
    50 Sit-ups 
    40 KB Swings (44/35)(35/26)
    30 Box Jumps
    20 TTB
    10 Squat Cleans
    * Rx - do 3 Burpees every minute on the minute 
    * Scaled - do 1-2 Burpees every minute on the minute


    Friday November 23, 2018

    Part 1 – Alternate for 5 sets:
    a) Pause Deadlift x 3-5 reps (2 seconds pause at the knee)(60-80% 1rm)

    b) L-Sit Taps x 10-20/leg

    Part 2 –  “Diane” Benchmark - 21/15/9

    Deadlift (225/155) (scale to 60% 1rm)


    Thursday November 22, 2018

    Thanksgiving Schedule - 9a/10a

    Friday Schedule - 10a/430p/530p

    Thanksgiving WOD

    Appetizer– 8min amrap – alternate with a partner:
    8/6 DB Power Cleans (15-40)
    8/6 Front Squats
    8/6 Push Press
    Main Course – 12min amrap – alternate with a partner:
    10/8 DB Step Up+Overs
    10/8 Tricep Push-up
    10/8 V-Crunches
    Dessert– 6min Burpee Over Partner



    Wednesday November 21, 2018

    (No 730 class tonight)

    Part 1– 3-4 rds. for quality
    a)  Turkish Sit-Ups x 2-3 reps (per arm) 
    b) Strict closed grip pull-ups (chin-up grip) x 6-8 reps
    c) Hollow Push-up Hold x 30sec
    d) Reverse Snow Angels x 10-12 reps

    Part 2– 10min amrap
    10 Strict Presses (Rt) 
    10 KB Front Rack Lunges (Rt)
    10 Strict Presses (Lt)
    10 KB Front Rack Lunges (Lt)
    20 KB Swings

    * *Men 26-53 - W 18-44 **

    Tuesday November 20, 2018

    Thanksgiving Hours - Wed 11/21  (730p cancelled)  Th 11/22 - (9a/10a class only)


    Part 1– 5 x 5 – start lite and add weight as good form allows

    Part 2 -Snatch Position Drill – perform 5-6rds of snatching to a:

    • 2” position(dip)
    • 6” position (just above parallel)
    • Full snatch(below parallel)


    CFSD ThrowDown Results

    Athlete Event 1 Event 2 Event 3
    Alexa 5:32 5:18 6:16
    Alejandro 8:59 6:56 165
    Anna na na 7:24
    Bari 8:58 7:28 8:57
    Brian 14:30 7:30 175
    Cami 11:08 7:37 8:27
    Carole 11:06 7:52 7:45
    Chabelly 11:36 7:14 8:25
    Chief 12:55 6:59 9:35
    Ellyn 9:28 7:46 9:27
    Frank 8:45 7:35 7:36
    Jackie A 10:35 6:56 9:00
    Jackie T 13:54 7:23 175
    Jenn R 11:29 7:46 9:33
    John C 12:01 6:20 8:13
    JZ 11:33 7:13 8:55
    Kelly 8:05 6:52 7:31
    Ken 8:24 7:05 7:31
    Lisa G 8:06 7:30 7:37
    Matt 9:52 7:30 7:14
    Mike B 8:15 7:43 7:26
    Mike S 7:30 7:18 7:32
    MK 13:10 7:20 8:12
    Nancy 10:02 6:58 9:27
    Sylvie 10:09 7:19 8:48
    Tracey 9:00 7:14 8:14


    Active Recovery vs. Rest Day - Those of you that performed in the Throw-Down Sunday may be considering whether you should be coming to class Monday or taking a day off.  What you may want is an active recovery day.  Active recovery training workouts can help increase blood flow, instill range of movement of muscles, tissues, and joints and reduce soreness and stiffness. An active recovery workout should NOT increase your fatigue, so the volume, effort and overall demands should be kept low.  Here’s an example of what you can do tomorrow instead of the WOD.

    Steady State Cardio and Flexibility Session (30-60 minutes)   

    • Foam Roll: 5-10 minutes
    • Light, Dynamic Warm-up: 5 minutes
    • Light, Cardiovascular Exercise: 20-30 minutes at a slow, comfortable pace (bike/row/run, etc)
    • Static Stretching: 10-15 minutes using bodyweight or banded movements 

    Monday November 19, 2018


    Part 1 – 5x5 Box Squats

    Part 2- :30on/:30 off x 15min

    Box Jumps/Step-ups (24/20)
    Hollow Pull-up Hang w/shrugs
    Strict K2C/TTB
    Burpee Box Jumps 


    Sunday November 18, 2018

    CFSD Throw-Down Heat Assignments and Athlete Information

    Schedule- There will be (3) Events. Each event will have (3) Heats.  Each Athlete will be assigned to Heat.  Each Athlete will also be assigned to a lane or station for each workout(your lane and heat are assigned below)

    Athlete Briefing (9am) - we will be going over rules, judging standards and other important info, so please be on time.

    Event 1: Heat 1 9:15-9:40 – Heat 2 9:40-10:05 – Heat 3 10:05-10:30

    Event 2:  Heat 1 10:45-11 – Heat 2 11:00-11:15 - Heat 3 11:15-11:30

    Event 3:  Heat 1 11:40-12:00 – Heat 2 12:00-12:20 – Heat 3 12:20-12:40

    Heat 1– 1) Cami 2) Bari 3) Nancy 4) Matt H 5) Jackie A 6) Chief 7) Mike S 8) Lisa G/Anna  9) Sylvie

    Heat 2 - 1) JZ 2) Tracey 3) MK 4) Ken 5) Carole 6) Mike B 7) Brian 8) Ellyn 9) Jess P

    Heat 3 - 1) Elena 2) Kelly 3) Jackie T 4) Shaun 5) Chabelly 6) Frank 7) Alejandro 8) Jenn R 9) John C

    ** if anyone can't make it or if anyone should be listed here, but isn't - please message Coach Jeff asap**

    Judging–Heat 2 Athletes judge Heat 1 - Heat 3 judges Heat 2...Heat 1 judges Heat 3. Please make sure you are ready to judge when your heat comes up.  As a judge you are also there to help Coach your fellow Athlete, so help them warm-up and encourage them to do their best.

    Scorecards– will be given to each Athlete to track their results. The scorecard will detail the workouts and will reflect any scaling options you’ve been assigned.

    Scaling: The scaling of each workout has been pre-determined and will be reflected on your scorecard.  Workouts have been scaled so that if each Athlete gives their best effort, they have a chance of posting the best times or most reps. We also want everyone to have the most fun possible.

    Formal Warm-up and Strategy Notes- have been provided for you for each workout. Please take time ahead of time to review the warm-up and notes so that everything runs smoothly the day of the event. We will be sticking to a schedule, so be ready when your heat warm-ups start.

    Food/Drink - There will be some lite food available during the Throw-Down. Plan on bringing any add'l hydration or food you think you will need.  The Throw-Down / End of Challenge After Party starts at 1pm and there will be food from Mother Kelly's and beverages available.

    CFSD Throw-Down Event #1

    100 DU's

     5rds of:  12 Deadlifts  + 9 Hang Cleans + 6 Push Jerks (155/105)

    100 DU's

    Strategy– this workout will challenge you barbell skills, grip strength and push you heartrate. The key to success in this workout is being as efficient as possible in the movement of the barbell.  Keep posture constantly tall and tight and concentrate on using the hips and legs to make the bar move, not the arms.  Break the work up into manageable sets as to not get too taxed.  It is suggested that you take breaks  each rounds after DL #11 and Hang Clean #8 and try to go unbroken on all the presses. When you put the bar down, try not to rest too much, as you will need to push your heartrate in this workout. Wrist Wraps are recommended for this workout. Jumprope and bar weight have been scaled in this workout for each Athlete.

    CFSD Throw-Down Event #2.

    2000m Row or Scaled Distance for time   

    Strategy – This is a challenging distance because you can push the pace here a bit.  Plan on trying to stay 8-10sec slower than your normal 1000m split time(so if you normally row at a 2:00, row at 2:08 – 2:10 ).  Stay long and fluid in your strokes. Concentrating on pushing with the legs, a relaxed pull and slow recovery stroke. Ideally you will start to pick up your pace with 200-400m left and sprint to the finish leaving nothing in the tank.

    CFSD Throw-Down Event #3

    For time:  24/18/12/6   (Scaled to 20/15/10/5 or 16/12/8/4)

    Wall Balls (20/14)


    SADS (50/35)

    Strategy– The heartrate will be up in this workout, but none of the movements are heavy so everyone should push themselves in this workout to go unbroken all the way through.  Since the reps decrease you will be able to accelerate towards the finish no matter how tired you are.  Push yourself here.

    Friday November 16, 2018

    Friday November 16, 2018

    Part 1 - 1 min max reps / 1min rest at each station x 4rds

    Hollow to Superman Floor Drill
    Barbell Glute Bridges
    Hanging L-Sit Holds
    Seated Box Jumps 

    Part 2- “Lucky Sevens”- Complete as many rounds and reps as possible in 7 minutes of:
    7 Box Jumps (24/20)
    7 Burpees
    7 Kettlebell Swings (53/44)


    Thursday November 15, 2018

    CFSD Throwdown Event #2 Announcement
    2k Meter Row for time (*distance scaled so everyone finishes in 7-8min at an all out effort)

    Part 1- Tabata - 20s Work/10s Rest x 8rds -  Rest 1 minute between each movement

    • Deadlifts (115/75)
    • Hang Power Cleans
    • SH2OH
    • Clean & Jerks


    Wednesday November 14, 2018

    The CFSD Throwdown is this Sunday.  Athletes will compete in (3) Events that day.  Each workout will be scaled in such a way that all Athletes will be competing on an even playing field.  Events will be announced over the next few days.

    CFSD Throwdown Event #1
    100 DU's 
    immediately followed by
    'DT' - 5rds of:
    12 Deadlifts + 9 Hang Cleans + 6 Push Jerks 
    immediately followed by:
    100 DU's 
    Part 1 – 4rds x 8-12 reps at each station. Increase weight each round if good form allows.
    Split Squats (Rt leg)
    DB Row (Rt Arm)
    Split Squats (Lt leg)
    DB Row (Lt Arm)

    Part 2 – 21/15/9
    Calories Rowed
    Alternating Dumbbell Snatches (M 20-50# - W 15-35#)
    SA DB Front Squat


    Tuesday November 13, 2018

    Part 1 - 5/5/4/4/3 Sumo Deadlift 

    ** 60-85% 1rm

    Part 2 – for time - 12/8/4/8/12

    SDHP (95/65)(65/45)(45/35)



    Click above to view SDHP and Sumo Deadlift techniques


    Monday November 12, 2018
    Imagine this scenario:  You’ve been eating well and you’ve had great workouts and you’re seeing some awesome progress in the mirror and in the way you look and feel.  You are on a roll and feeling confident! But somewhere, in the back of your mind, a little voice quietly suggests that maybe this is ‘too good to be true.’ After all, every time you’ve made progress in the past, you’ve messed things up. You do great for a few days or a or maybe even a few weeks, but then you always end up falling back into old habits. You just can’t seem to break this pattern and you aren’t sure why. 
    Maybe, you have what’s referred to as an upper limit problem, which stated that we all have an inner ‘thermostat setting’ that determines how much success we allow ourselves to enjoy in various areas of life. When we exceed our inner thermostat setting, we may do something to sabotage ourselves, causing us to drop back into the old, familiar zone where we feel secure.
    So when we achieve a significant amount of success in one area of life, our upper limit problem makes us feel guilty or anxious about it and we are likely to self-sabotage (for example, we might spend a weekend binge-eating or skipping workouts for several days in a row) to bring ourselves down to our prior level of success.  We often see a similar phenomenon in our weightlifting. When the weight on the bar ‘sounds heavy’ or is near a PR, we tend to get it in our head that we ‘can’t lift that’ and end up mentally giving up before we even really tried.
    So, how can you avoid this situation and get past your upper limit problems?  The most important thing is to first become aware of the problem.  Ask yourself, ‘can I imagine what it would be like to be successful?’  If not, your brain might react by diminishing your potential for success, and you may find yourself in self-sabotage mode (going off your nutrition plan, skipping the gym, not executing a lift properly, etc.).  To overcome this upper limit problem try to clearly visualize what it would feel like to be successful. Picture yourself executing a successful lift or fitting into a  smaller clothing  size. By doing this you will be position yourself to keep heading in the right direction rather than taking steps backwards.
    Ultimately, you shouldn’t let upper limit problems prevent you from achieving your highest level of success and happiness. The first step is to become aware of their existence in your subconscious mind, then take positive action steps to move past them.


    Hero W0D – ‘Jack’ – 20min AMRAP*

    10 KB Swings (53/44)

    10 Push Press (115/75)

    10 Box Jumps

    (*can be performed solo or as partners)

    ** Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


    Sunday November 11, 2018 

    Veterans Day

    Many people associate Veterans Day with a day off from school or work and give the actual veterans little thought. However, Veterans Day is so much more than that. It is a day to celebrate and honor those that have fought for the liberties and rights that we Americans are so lucky to have – including the right to vote, which so many Americans exercised this past week. With their service and their lives, the heroes who have fought in wars past or present have given us an invaluable gift that we should take a moment to seriously acknowledge and appreciate. Countless men and women have selflessly given us so much and it’s crucial to not forget that.

    This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way.  The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.




    Partner ‘Armistice’ - partners split work as needed

    AMRAP in 22 minutes of:
    11 Power Cleans (135/95)(95/65)(65/45)
    11 Burpees Over the Bar
    19 Deadlifts
    18 Pull-Ups (scale to jumping pull-ups / Ring Rows)



    Saturday November 10, 2018

    Good luck to all of our Athletes who will be running in the RVC 5k tomorrow.  We know you'll all do great.  We will still be holding regular classes at CFSD.

    Part 1 - EMOM X 20 minutes x 30sec max reps (4 sets of each)
    Min 1 – Strict Pull-Ups x 4-6 reps
    Min 2 – DB Thrusters (10-40#) x 8-12 reps
    Mi3 –Kettlebell Swings (Heavy) x 8-12 reps
    Min 4 – Calories of Assault Bike x 8-12 cal

    Min 5 – Rest

    Part 2 – 3rds for quality:
    GHD Hip Extensions x 10-15reps
    Hollow Crunches X 10-15reps
    Side Plank (30sec/side)


    Friday November 9, 2018

    At a young age, we’re taught that food is the go-to for celebrating an achievement. We want to encourage you to think outside the box the next time you want to treat yourself for hitting a new PR, achieving a weight loss goal, securing that promotion you’ve been after at work, etc.  Instead of going out and spending a bunch of coin on a celebratory meal, consider treating yourself with something goal related.  The best reward for your dedication when you reach a goal should be one that invests back into your journey, rather than one that distracts from it.  

    • Treat yourself to new pair of lifters
    • Buy an Instant Pot or some nice glass Tupperware to streamline meal prep
    • Attend a talk by a motivational speaker or author that inspires you
    • Pamper yourself a bit with a trip to the spa
    • Spend a zen afternoon in the wilderness or a couple hours on the couch with a book - do whatever makes you feel relaxed.

    The key here is to reward yourself in a way that is constructive. 



    Part 1- Tabata 

    20s Work/10s Rest
    1. Row for cal
    2. Wallballs
    3. Toes to Bar
    4. Box Jumps

    ** Rest 1 minute between stations**

    Part 2– 3rds for quality:

    GHD Sit-ups x 12-15reps

    Bent-Over Barbell Row x 8-10 reps

    L-Sit Hold / Hanging L-sit x 20-30sec





    Thursday November 8, 2018

    Part 1 – 10/8/6/4/2 Bench Press

    Part 2 – E5MOM x 20min (4 sets)
    Run 400/250 Meters
    Max Unbroken Reps Bench Press (50% Part 1 heaviest)


    Wednesday November 7, 2018
    The Importance of Scaling: Here’s something to think about. Rome wasn’t built in a day. You didn’t get out of shape in a day; and you certainly won’t get into shape in a day. The same goes for the movements we do in CrossFit. Very few of us have the ability to look at something and learn it. It often takes repetition after repetition to ingrain the correct pattern and become proficient at something. There is often a learning curve associated with correct movement as well. This is where scaling comes into play.

    Every time you step into the gym for a workout, there is a specific goal in mind for the workout of that day. Some are meant to be heavy, some are meant to be long and grueling, others are short burners that elevate the heart rate quickly. Whether the goal is completing a certain amount of reps or finishing in under a certain amount of time, scaling can maintain an intensity as well as push the needle in the right direction towards improving your overall health and fitness.  As a coach there is nothing more frustrating than seeing an athletes ego get in the way of progress, whether it’s an athlete trying to do a workout Rx when they should be doing more manageable weights or movements or an athlete that scales down to something not challenging enough.

    As an athlete try to listen to your Coaches intent for the workout. Remember that its ok if you can’t do HSPU's or kipping pull-ups yet. Put the your best effort into the correctly scaled version and watch how quickly your fitness level and overall quality of life improves.  Scaling properly today will lead to your improved fitness down the road.


    Part 1 - 10min Turkish Get-up Practice
    Part 2 – 12min amrap:
    50’ DB Walking Lunges (35/25)(25/15)(15/10)
    8 DB Power Cleans
    50’ Wtd Bear Crawl
    8 DB Push Presses

    Part 3– Partner Row – “You go-I go”

     Click here to see a video on the Turkish Get-up


    Tuesday November 6, 2018

    Fueling Your Workouts and Recovery - “Re-fueling” and “Post Workout” are all the buzz words around the fitness industry, but when and what you eat before you exercise makes the biggest difference in your performance and recovery. The right pre-workout meal provides everything your body needs for optimal performance, hydration, muscle mass preservation and speedy recovery.

    What to Eat Pre-Workout - Here are a few tips on what proper fueling looks like before working out:
    • You should consume a partial or full meal 1-2hrs before working out.  Your meal should consist mainly of lean protein and a small amount of complex carbohydrates.**  These macronutrients are going to give you there energy needed during your workout.
    • Try to avoid eating a lot of fat in your pre-workout meal** as it will slow down the digestion of the other macronutrients.  Do not consume fruit or other simples sugars pre-workout.
    • If you train first thing in the morning, something is better than nothing.  Choose foods that are quick and easily digestible.

    (** those of your following a ketogenic diet or intermittent fasting will have different rules to follow and should check with Coach Jeff or Kathy on how to specifically handle your pre/post workout planning)

    What to Eat Post-Workout - the fitness industry has everyone in the habit of packing in protein and sometimes carbs asap after the workout. The rationale behind this is that the body needs the protein to begin the immediate repair process and the carbs to replace glycogen (sugar stored in your muscles) that have been depleted during your workout.  This is misleading science though, because that only applies to athletes working at a high intensity over a very extended period of time (at least 90min-2hrs).  So, though we work very hard in a CrossFit class, we have not necessarily worked with the intensity or duration to burn off your glycogen stores or the protein that should still be digesting in your stomach from your pre-workout meal.  Exceptions to this - Our members that ran the NYC Marathon this past weekend definitely needed a post-workout plan, as did our Athletes that performed in Flex on the Beach.  Everyone else…every other day of the year - not so much.  

    So, here is what you need to know and do post-workout:

    • Consume a meal within 60-90min after the workout. Focus on quality protein and a carb dense vegetable.  Avoid high fats in this meal**
    • Do not consume any fruit or simple sugars in your post workout.  Unless you’ve burned off your stores of muscle glycogen, this sugar is going  mainly to your liver, not your muscle.  Most post-workout recovery drinks are loaded with dextrose(sugar made from corn) or other processed simples sugars.  Consuming products like this goes against everything we try to achieve nutritionally, so unless your spending 2+ hrs in the gym, skip it.
    • If you wanted to drink a post-workout drink right after the workout -‘to be safe’ as it wont hurt...thats ok, but it only needs to contain a small amount of protein(10-15g).  Still eat the post workout meal as stated above.

    The Verdict if you look on the internet there are many studies that support various philosophies regarding pre/post workout nutrition and pitch various products, though most are funded by companies that have something to sell.  Your pre/post workout nutrition doesn't have to come from supplements.   Just couple the simple pre/post workout nutrition tips we have provided with a solid nutritional plan, good hydration and plenty of rest and watch your performance in the gym and your recovery improve.


    Part 1– Build to a heavy complex in 15min:
    1 Power Snatch + OHS + 1 Snatch

    Part 2 – for time (12min cap)
    10/8/6/4/2 Snatch (115/75)(scale to 60% Part 1 heaviest)
    2 Rope Climbs

     Click Here to View Snatch Video


    Monday November 5, 2018

    Are You Happy? - We hope that you all think that that CFSD is a pretty great gym.  It provides all of us a platform for to sweat, feel motivated, make friends, and live a healthy life. Your Coaches strive to create an environment where everyone can succeed and thrive. But do you ever stop and ask yourself the question...'why do I come to CFSD'? 

    CFSD can serve many different roles for many people. Some of you thrive on how ‘wiped out’ you are at the end of a class whereas others love the community and the chance to spend time with friends.  And for some of you the reason seems a bit more vague and hence your ‘connection’ with CFSD doesn’t seem to be as strong...and this is cause for concern.  Maybe for some of you attendance isn't as  consistent as it could be or you feel like you’re not getting enough out of workouts or you feel as if you don’t “fit” in.  When this happens people tend to find other things to occupy their time, making everything else the priority. This happens because some people are simply uncertain as to why they are showing up at the gym. They have no “connection” to their training or reason behind putting in the hard work...and while we can try to set goals to help establish a better ‘connection’,  if you don’t know WHY, it may not help.  The ‘WHY’ that we all need to answer is what brings joy and excitement to our life? Is it our friends, our family, being athletic, feeling confident, helping others? Whatever it is, try to answer that question for yourself. The answers might be completely different for each one of us, but it’s almost certain that whatever brings us the greatest joy in life requires us to feel vital, healthy and happy. If you’re a parent, you probably want to be able to join your kids or grandkids in their adventures...; if you’re in a relationship, you want to have the energy to enjoy hobbies with your significant other; etc…. To fully experience most of the joys in life, we have to feel good in our body, mind and soul.

    Once you’ve figured out what makes your life happy, it becomes much easier to gain ground on understanding why you need to show up at the gym every day, and how becoming healthier will support the happy life you want to be living. 
    Chasing down happiness means identifying and embracing the habits we practice at CFSD; healthy eating, being strong, moving well, being physical prepared, sleeping well, managing stress  etc.  These are variables that all are necessary for you to lead the best version of your life. If any of those components are neglected, it’s going to have a significant impact on your ability to be happy.

    CFSD is here to help you achieve your best version of happiness. Sure you leave the gym exhausted sometimes, and sometimes you leave frustrated because you couldn’t pick up a particular skill, but keep in mind why you are doing it.  And if you’re not as consistent as you could be or your not putting in your best effort everytime you come, remember that you’re only going to get out of it what you put into it... and practice makes perfect.


    Part 1 – 15min to establish heaviest complex of:
    Power Clean + Front Squat + S2OH

    Part 2: against a 24min clock:
    Min 0-7: 7min amrap
    7 Front Squats (115/75)(50-60% Part 1 heaviest)
    7 HSPU (sub 2 Wall Walks or 7 L-sit presses)
    ** rest 3min **
    Min 10-16: 6min amrap
    6 Power Cleans (115/75)
    6 HRPU w/ Shoulder Tap
    ** rest 3min **
    Min 19-24: 5min amrap
    5 S2OH (115/75)
    5 V-crunches


    Sunday November 4, 2018

    ‘You go...I Go’ – Partners alternate rounds for 15min

    Workout A
    12/10 Cal Rowed
    12/10 Wall Balls (10-20#)

    Workout B
    8 Plate to OH (25-45#)
    16 KB Swings (26-53#
    24 Weighted Rope Jumps


    Saturday November 3, 2018

    Part 1 – Build to a heavy 3-rep Hang Power Snatch

    Part 2 – 3min amrap / 3min rest x 3rds
    5 Hang Power Snatch(75/55)
    5 Bar Facing Burpees
    5 TTB / K2C


    Friday November 2, 2018

    Suffering from 'Man-Hands'?  - There have been a number people commenting on their having ‘man-hands’.  CrossFit challenges us with numerous barbell movements and large quantities of pull-ups, ttb, etc. that can certainly leave our hands battered and bruised.  But reagardless of gender, no-one needs to suffer from rough gnarly hands, so here are ways to prevent tears and blisters from occurring and also ways to take care of injuries if they do occur.

    I’ve heard people say, “I want to build calluses because it will toughen my hands”, but the truth is that he build-up of calluses is usually the culprit of superficial hand injuries. Ideally, we’d like to have nice smooth hands with an even surface throughout. If the surface on your hand is rough or uneven , that’s when tears can occur.  You can use a nail file to smooth rough skin or  purchase callus shavers or pumice stones online, or at your local pharmacy to shave down any excess skin. Soaking your hands or showering before shaving will work best. 

    Using hand protectors like Wodies or Wod’n’Done or athletic tape and chalk also work to improve our grip and prevent and protect any cuts on the palm. If you know a lot of pull ups are in the WOD, don’t be afraid to place a few strips of athletic tape or chalk in your trouble areas to help prevent ripping. Don’t become overly reliant on tape and chalk, use it only as a precaution!

    Sometimes we push ourselves so hard that hand injuries can occur even after careful maintenance of our precious hands (a small price to pay for the great things we are doing for the inside of our bodies). If a hand cut does occur, use warm soap and water to clean the area, apply antibacterial ointment, and cover for the first few hours. After that, remove the dressing and let nature heal the rest.


    Part 1 - 12 Minute AMRAP
    5 Handstand Push-ups
    7 Deadlifts (225,155)
    9 Step-Overs (50/35)(35/20)
    Part 2 – 3-4 rds for quality
    - Plank Hold (45-60sec)
    - Nose-to-Wall Handstand Hold x 30-45sec
    - 3-5 Strict Pull-ups


    Thursday November 1, 2018

    Congratulations to everyone that made the PR/Achievement Board for the month of October.


    Part 1 – 8min ladder 1,1,1-2,2,2-etc
    Hang Clean & Jerk (135/95)(95/65)(65/45)
    Burpee Over Bar
    SADS (per arm) (50/35)(35/20)(20/15)

    Part 2 – 4rds x 30sec max reps / 30sec recovery:
    Hollow Hold


    Wednesday October 31, 2018

    Part 1 – 4rds. for quality:

    1. Sandbag Up + Overs x 6-8 reps (M 60-150#, W 40-125#)
    2. Single-arm Ring Rows x 5 reps/arm
    3. DB Bench Press x 8-12 reps
    4. DB Shrugs x 8-12reps
    Part 2– Partner Halloween Workout – partner A runs while Partner B does movement, then switch.
    400/250m Pumpkin Run + max KB Swings
    400/250m Pumpkin Run + max WB’s
    400/250m Pumpkin Run + max Sit-ups
    400/250m Pumpkin Run + max WB’s
    400/250m Pumpkin Run + max KB Swings


    Tuesday October 30, 2018


    Click the left pic to watch this video on 1-1/4 squats with Coach Burgener and the right pic to watch a video on the squat clean

    Part 1– 5/5/4/4/3 1-1/4 Front Squats 
    Part 2- 9min amrap
    3 Squat Cleans (95#/65#)
    5 Push-ups
    7 TTB/Knees-to-Elbows


    Monday October 29, 2018

    Getting your 1st pull-up...

    A number of things can hold you back from being able to get your chin over a bar. For many people getting their 1st pull-up has been elusive. For the record, there is absolutely nothing wrong with not being able to complete a pull-up. Some people will try and try, yet still never get one, but, let’s take a look at the reasons you may not have had success, so that hopefully you can eventually check this movement off your bucket list.

    Before we get into the work that will help build the muscles necessary to complete a pull-up, we need to have an uncomfortable conversation – which is that your bodyweight might the biggest thing holding you back. It’s a simple fact that many people don’t want to hear, but if you weigh more than your strength permits, you’re going to always struggle with bodyweight movements.  And let’s be honest, this applies to most of us. It means that we need to take changing our body composition more seriously, through our workouts and our nutrition by making sure that you are following the lifestyle that we have taught you and that you complete the necessary cardiovascular strength and conditioning work to shed the weight thats holding you back.  If you’re someone who wants to join the list of those able to pull their body weight around, commit to making the necessary changes.

    Now that we got the often uncomfortable and hard talk out of the way, let’s talk about how to train for your pull-ups.  

    • Start Pulling more... Any way you can start making your body pull things. This is the best way to build your back strength(specifically the lats and rhomboids). 
    • Do more Pushing... Bench and Shoulder Presses are the best ways to strengthen the shoulders and chest which are also as important when you’re trying to do a pull-up!   
    • Build a better Core... Everything we do originates from the core and your midline is what keeps your body from losing rigidity while executing movements. Bottom line, keep your core active, and you’ll move better and be stronger!
    • Be Flexible...a pull-up moves through a wide range of motion for a number of joints, so work on your shoulder mobility to allow your muscles to do their job.

    Below is a list of movements that you can do as extra work build more strength. If you do these and focus on the proper nutritional you will lose the unnecessary bodyfat holding you back and build the strength needed to get those pull-ups.  And remember - Rome wasn’t built in a day, it will take some time and effort – but the pay-off is so worth it!  Try doing 3-4 of these movements a day in addition to the WOD’s or on a rest day...

    Pulling of all shapes and forms will increase posterior chain strength, which is crucial for strengthening the most important muscles involved in a pull-up – the lats, rear delts, rhomboids, as well as the biceps!.  Don’t move too quickly through these movements so that you don’t get sloppy and lose their benefits.

    • Banded Face Pulls x 12-15 reps
    • Single Arm DB Row x 8-10 reps per arm
    • Rope Climbs x 3-5 climbs
    • Rope Pulls x 50-100’
    • Banded Lat Pull Downs – x 30-60sec
    • Ring Rows x 8-10 reps per arm
    • Bent Over Row(bar/band/DB) – x 8-10 reps
    Pushing Movements
    • Bar or DB Strict or Push Press  x 8-10 reps
    • Bench Press(DB or Bar) x 8-10 reps
    • Push-ups x 15-20 reps
    • Single Arm Alternating DB/KB Press x 8-10 reps per arm
    Core Movements
    • Plank Holds (forearm) x 30-60sec
    • Side Plank Hold – x 30sec per side
    • Side Plank Rotations – x 10-15 per side
    • Farmers Carry (heavy) x 100-200’
    • Single Arm DB Waiters Carry (heavy) x 100’/arm
    • Hollow Hold x 30-60sec
    • Push-up Planks w/ Shoulder Taps x 30-60sec

      Click Pic to Watch Video

    Part 1 - 15 minutes to find today’s 1rm Push Press

    Part 2- For time(cap 12min)
    Row 500/400m
    immediately followed by:
    3 sets of:
    5 Deadlifts
    10 Push Press(115/75)*
    15 Box Jumps(24/20)
    immediately followed by . . .
    Row 500/400m
    ** scale to 60% Part 1 heaviest **


    Sunday October 28, 2018
    Partners alternate movements for 30min
    250/200m run
    24/18 DB Step-ups  (35/25)(20/15)
    24/18 DB Power Clean
    24/18 Renegade Row
    24/18 Dips

    Saturday October 27, 2018

    Part 1 - Every minute, on the minute, for 20 minutes (5sets of each):
    Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
    Minute 2 – 15/12 Kettlebell Swings ( heavy)
    Minute 3 – 15/12 Wall Balls
    Minute 4 – 15/12 Hollow Rocks
    Part 2 - For time(15min cap)
    10 HSPU(sub L-Sit Press)
    20 DB Thrusters (35/25)(25/15)(15/10)
    30 KB Swings (53/44)(35/26)(26/18)
    40/30 HRPU
    30 KB Swings
    20 Thrusters
    10 HSPU 


    Friday October 26, 2018

    We're excited to hear that so many of you are already seeing results from our Better.Life.Challenge.  We've heard that people are feeling better and more energetic and that many of you have seen the number on the scale change.  Just keep sticking with the plan and these great results should keep coming.  If you haven't been participating in the challenge or if you haven't been giving it your 100%, ask yourself why.  You come to CFSD for results. You workout hard for results. So, why wouldn't you put the same effort into your outside the club activities. The way you fuel and treat your body outside of the gym is the key to results inside of the gym, so if you aren't giving this Challenge your 100%, you're cheating yourself. The good news is that its never too late to start. Following this Challenge and establishing good habits, isn't that hard...it just takes some effort and discipline. If your having trouble figuring it out and need help making this work, just ask Coach Jeff or Coach Kathy.

     Click Pic to Watch Video

    Part 1 - Back Squats x 2-3 reps x 6 sets (@80%)

    Rest 2 minutes between sets. Use rest time to stretch and mobilize.

    Part 2 - 4rds x 30 sec max reps / 30sec rest at each station
    OHS (75/55)(45/35)
    CTB Pull-ups (Rx+ sub bar MU’s)


    Thursday October 25, 2018

    Our CFSD Throwdown is just a few weeks away (Nov 18th). For those of you that are new to CFSD – a throwdown is a friendly in-house competition that gives all our Athletes the chance show off all the hard work they’ve put in.  We are not interested in crowning a winner here, as much as we want to see what you are all capable of.  The Throwdown is open to any and all CFSD Athletes that feel they are ready to experience a little healthy competition. Are you ready? Read below...

    Patience No one comes into CrossFit and is naturally good at everything. The bigger athletes tend to be strong but can’t do burpees or gymnastics well. The smaller athletes can crank out burpees, but can’t clean and jerk heavy weight.  Often, when we are just starting CrossFIt our weaknesses become exposed, everything seems really challenging and we can become easily frustrated. This is why the first word in our motto is Patience. If you are not patient with your body you will never get stronger, faster, or fix your imbalances.

    Progress– After the first few weeks/months new CrossFitters start to notice a considerable amount of progress in strength and stamina. Skill movements are still developing, but each day we want to become more comfortable and confident performing them.

    Perseverance Once you are consistently performing the movement correctly and you have built the strength and mobility to train harder, you are ready to persevere. Each time you come to the gym strive for better times and greater efficiency through all the movements.

    Performance– Once you have built up the strength, power, and endurance it is time to put on your game face and perform.. With competition comes excellence. You will never work as hard on your own as you will in a competitive group setting. The truth is, even if you finish last you are pushing yourself harder than you ever have before.


    Part 1 - Clean & Jerk 1-1-1-1-1

    Part 2 - 5 x 2-minute rounds of:
    20/16/12 cal. row
    Max S2OH (135/95)(95/65)(65/45)




    Wednesday October 24, 2018

    We are in into the 2nd week of our Better. Life. Challenge. You all should be getting more comfortable with making the right choices, which means not eating any foods that have any added/fake sugars and are processed foods. Some of you have approached me saying you don’t always know what to eat when you are out and about.  It’s hard work trying to make healthy choices, stay on track, and feel good while on the go. But, the good news is, it’s totally doable.

    If you travel for a lot for work or are just generally on the go, here are some tips for keeping your nutrition a priority.

    At home…

    • Before you leave the house eat a healthy meal full of protein, healthy fats, lots of vegetables, and some carbs so you don’t find yourself reaching for junk food in a crisis.
    • Pack snacks and never leave home without them.  Mini packs of nut butter, a small package of nuts, an Rx bar or Primal Fuel Collagen Bar are all good examples of travel friendly snacks. I keep some of them in my bag and some in my car all the time.  Others options would be to pack some fresh veggies or cold cuts to take along or put a scoop of challenge friendly protein powder into a shaker container and take it with you. Just add water and you’ve got a healthy option

     At a gas station/convenience store...

    • Most gas stations carry hard boiled eggs, jerky; fresh fruit like apples/banana; small bags of nuts, carrot sticks or cut veggies,: string cheese(if you’re not limiting dairy), pre-made salads (minus the dressing),  Aim for “better” over “perfect” when you are limited.

    At a restaurant...

    • Scope the menu out ahead of time and come up with a game plan that works for you.
    • Focus on good protein sources and whatever vegetables they have.  
    •  If it comes with bread like a burger, wrap or sandwich ask for it without. If it comes with a starch that you should pass on, ask for a vegetable instead.  
    • Ask for dressing and sauces on the side. Dressings are often loaded with canola oil and added sugar,
    • Don’t be afraid to ask them to make any changes you want.  Restaurants and chefs are used to it and are happy to accommodate you.

    In your head...

    •  It’s ok to be hungry for an hour or two. You aren’t going to starve! Sometimes it’s worth waiting just a little longer to make a better choice. The worst thing you can do is go off the tracks, stress out about it, stay off the tracks instead of getting back on it, and the rest of the day going downhill.
    • You don’t have to be perfect! Make the choice that works best for you with what you’ve got. 

    Maintaining a healthy lifestyle during the workday is critical for your overall health and fitness. Nutrition while working or are on the run takes some effort, diligence and planning, but you have the power to make it a priority if you choose to.

     Click to see GHD Sit-up video


    Part 1 - for time (14min cap)

    Run 400/250m
    21/15/9 Alt. SADS (50/35)
    21/15/9 TTB 

    Part 2 - 3-4 sets x 12-15 reps

    a) GHD MB Sit-ups

    b) Banded Tricep Extensions

    c) Banded Bent-over Rows



    Tuesday October 23, 2018

    All orders for CFSD Yeti Products due by Wednesday. Click a pic below to go to online store.





    Part 1 - Spend 10min at each of the following stations:

    a) Rope Climbs

    b) Handstand Holds/Walks  

    c) Sled Pushes

    Part 2 - for time:
    40/32/24 Calorie Bike
    Then 3 Rounds
    20/16 Wallballs (20/14)
    20/16 Push-ups


    Monday October 22, 2018

    Coaches Note - Intensity

    The key to fitness is intensity.  Our goal is to work to do each WOD in the least amount of time possible, with as little modifications as possible.. Very often, the shortest WOD’s, when done in an all-out fashion, are the most intense and produce the greatest fitness results. Get comfortable being uncomfortable, that’s how we get better at CrossFit and at life.

    It’s your responsibility to start looking at each workout and deciding which approach you are going to take to get it done the fastest. For example, if the recent “Helen” WOD was only one round for time you would probably run the fastest 400m as you possibly could. Since it was 3rds, you would have wanted to pace the runs and tried to break up the swings and pull-ups as little as possible. The key to producing fast times in CrossFit is to not catch yourself standing around. Keep moving!  Don’t put that kettlebell down, jump right back up on that bar.  We can apply this principal to every WOD we perform. The key to fitness is intensity.



    Click on the pic to go watch Video related to todays movements


    Part 1:- 4-4-4-4

    1. Power Snatch
    2. Thruster

    Part 2:  Against an 8-min clock climb the ladder 1,1,1 - 2,2,2 - 3,3,3 - etc...
    Burpee Box Jump Over**
    Power Snatch (115/75)(75/55)(45/35)

    ** scale to step-ups