Monday June 24, 2019

Part 1 – 5x5
a)  Seated Box Jumps
b) 3 Kipping Swings into Hollow Hold (or progression)
Part 2 -10min amrap
5 Pull-ups
10 KB Swings
15/12/10 Cal Rowed


Sunday June 23, 2019



Partners alternate movements for 30min
a) DB Ground to OH (35/25)(25/15)(20/12)
b) DB Step-overs
c) Renegade Rows
d) Weighted Rope Jumps
e) Weighted Crunch 


Saturday June 22, 2019

For time:
60cal Row
40 Alt SADS (40/25)(30/20)
20 Clean + Jerks (115/75)(75/55)


Friday June 21, 2019

Every 2:30min x 30min:
Station 1 – 5 Burpees + 15 DB Thrusters (50/35)(35/20)
Station 2 – :30sec TTB/K2C + :30sec L-Hang
Station 3 – :60sec Air Bike (80% effort)
Station 4 – SA DB Rows x 10/arm (heavy)


Thursday June 20, 2019
Part 1 - 5x5 Sumo Deadlift
** 50-75% 1rm Deadlift / No Touch + Go reps**

Part 2 -  5rds for time(cap 10min)
10 SDHP (95/65)(65/45)(45/35)
5 Power Snatch
15/10 HRPU


Wednesday June 19, 2019

Part 1- For max reps:
Min 0-3: Max Wall Balls
Min 4-7: Max Cal Rower
Min 8-10: Max Wall Balls
Min 11-13: Max Cal Rower

Part 2- Perform 3-4 rounds x 12reps each for quality:
a) GHD Hip Extensions
b) Weighted Dips
c) Single-arm Ring Rows (5-6 per arm)
d) Weighted V-Crunches


Tuesday June 18th, 2019

Part 1 – 5x5 Front Squats

Part 2 – for time: 
3,6,9,12,9,6,3...Power Cleans (135/95) 
3 Push Presses


Monday June 17, 2019

Part 1 – 12min amrap
30 DU’s
20 KBS (53/35)
10 Overhead Squats (115/75)

Part 2–4rds for quality:

  • 2 slow and controlled wall walks (10sec hold at top)
  • :30sec hollow hold/:30sec arch hollow
  • Weighted Strict Pull-ups to 5-rm (scale to banded)


Sunday June 16, 2019

The Spartan 300 Workout
  • PULLUPS (25 REPS) ... 
  • DEADLIFTS 135/95 (50 REPS) ... 
  • PUSHUPS (50 REPS) ... 
  • 24/20” BOX JUMPS (50 REPS) ... 
  • FLOOR WIPERS (50 REPS) ... 
Class Times - 930
No Oly/ Gymnastics Today 


Saturday June 15, 2019

Part 1 - E8MOM x 32min
400m Run
21 Plate to OH (45/35)
15 OH Plate Lunges 
9 Burpee to 6” target

830/930 CrossFit

1045 - CF Kids/Pre-Teen/Teen


Thursday June 13, 2019 / Friday June 14, 2019

CrossFit Total (Deadlift) - After a proper warm-up each Athlete will have (3) attempts to post their heaviest Deadlift.

Those not performing the Total will perform this Floater WOD

Alternate a/b/a/b with 5min rest in between each

a) 5min amrap of:
10/8 cal Rowed
5 CTB Pull-ups
b) 5min amrap of:
5 Hang Power Cleans(115/75)
5 Power Jerks


    Tuesday June 11, 2019 / Wednesday June 12, 2019

    CrossFit Total (Back Squat / Press) - After a proper warm-up each Athlete will have (3) attempts to post their heaviest Back Squat followed by (3) attempts to post their heaviest Strict Press

    Those not performing the Total will perform this Floater WOD:

    EMOM x 30 minutes (5sets of each):
    Minute 1 – 6 Power Snatch (95/65)
    Minute 2 – 12 Kettlebell Swings (heavy)
    Minute 3 – 6 Thrusters (95/65)
    Minute 4 – 12 Hollow Rocks
    Minute 5 - 6 Calories of Assault Bike
    Minute 6 - Rest


    We are in the last week of our 8-wk Strength series which means this week we will be doing the CrossFit Total. The CrossFit Total consists of 3 lifts:  the back squat, press, and deadlift. After a proper warm-up, you will get 3 attempts at each lift to lift the heaviest 1-rep weight possible. Your heaviest successful lift from each of the 3 movements will be added together for your total score.

    Normally the CrossFit Total workout is performed in one day, but given the structure of group classes and time limitations to properly warm-up and perform the movements, we will spread it over two days. We are allowing two days for testing each movement so that EVERYONE has a chance to participate. 
    Tuesday/Wednesday will be the back squat and the shoulder press  Thursday/Friday will be the deadlift.

    If you perform the ‘Total’ workout one day we will post a regular workout for you to perform the other day.

     In order to help you succeed at posting your best score for each lift, we will be giving you a worksheet to fill out and follow that will help you warm-up properly  and have a plan of how to attack your 3 attempts. If you have been keeping records on your lifts over the past 8-wks, it will help you map out a plan that allows you to confidently attack your heaviest lifts.


    Monday June 10, 2019

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


    Sunday June 9, 2019

    In teams of 3 complete the following for time:

    150cal Row
    immediately followed by...
    15 alternating rds. of ‘DT’
    immediately followed by...
    150cal Row 

    Saturday June 8, 2019

    In 40min complete as many rounds as possible.  Go heavy, Rest as needed.

    100’ Heavy Sled Push

    100’ Heavy Farmer’s Walk

    100’ Heavy Sandbag Bearhug Carry

    100’ OH Plate Carry (8 Plate to OH every 50’)

    10-15 GHD Hip Extensions


    Friday June 7, 2019

    Part 1 – Benchmark ‘Helen’ meets ‘Kelly’

    For time:

    Run 400m
    21 KB Swings (53/35)
    12 Pull-ups

    Run 400m

    30 Box Jumps(24/20)
    30 Wall Balls(20/14)
    Run 400m
    21 KB Swings
    12 Pull-ups


    ** On Sat 6/8 + 6/15 all CF Kids age groups will meet at 1045am instead of their regular time**


    Thursday June 6, 2019

    Part 1 –  15min to build to a heavy Clean

    Part 2 For max reps:
    3min amrap of:
    3 Power Cleans (135/96)
    6 HRPU
    9 Squats
    *Rest 1min*
    Row 3min max calories
    *Rest 1min*
    3min amrap of:
    3 Power Cleans (135/96)
    6 HRPU
    9 Squats


    Wednesday June 5, 2019

    Part 1 - Build to a heavy Squat Double

    Part 2 – EMOM x 15min perform :30sec max reps at each station:

    Station 1 – Deadlift (135/95)(40% 1-rm)
    Station 2 – DU’s 
    Station 3 – 3 Kipping Swings to Hollow Hold 


    ** Please Note Changes to the Class Schedule that will take effect starting Saturday 6/22**
    **Sat AM will now be 8a/9a CrossFit and there will be no Sat CF Kids until September**
    **Sun AM will now be 9am CrossFit and 10am Oly/Gymnastics**
    **CF Kids will now be Mon & Wed at 730pm for both Pre-Teens and Teens**
    Tuesday June 6, 2019
    Part 1 - Build to a heavy Strict Press Double
    Part 2 - For Time:
    1200/800m run
    9 push press (115/75)(60% Part 1)
    800/500m run
    15 push press
    400/250m run
    21 push press

    Monday June 5, 2019

    Part 1 – Build to a heavy Snatch Double 

    Part 2 – 7min to climb the ladder 2,4,6...
    Alternating SADS (50/35)(35/20)
    Alternating Wtd. Step-ups(24/20)
    Hollow Rocks
    Sunday June 2, 2019
    Partner WOD - Alternate 4min rounds with a partner (1 works/1 rests)

    Rd 1&2 in 4min complete 2rds of:

    12/10 - DB Thrusters (40/25)
    12/10 Cal Rower
    ...in remaining time max Burpee over Rower


    Rd 3&4 – in 4min complete 2rds of:

    12/10 DB Grd to OH(40/25)
    12/10 TTB/Strict K2C
    ...in remaining time max reps Weighted Jump Rope


     Saturday June 1, 2019

    1. 12-15 Dumbbell Bench Presses
    2. 50m Farmer Walk / Waiter Carry( each arm)
    3. 30sec L-sit Hold 
    4. 7/5 Calorie Bike, as fast as possible

    Spend about 30 minutes today rotating through the exercises. Build to challenging sets on the Dumbbell Bench and the Farmer Carries. For the bike sprints, take the first one at what feels like 90%, then go all out on each one after, resting as needed before returning to the bench press. Aim for 4-6 sets.


    Friday June 1, 2019
    Part 1 – Deadlift Double
    Part 2 – for time (17 min cap)
    Run 400/250m
    40/32 Ab-mat Sit-ups
    30/24 Wall Balls
    20/16 HSPU
    10 Deadlifts (70% Part 1)
    20/16 HSPU
    30/24 Wall Balls
    40/32 Ab-mat Sit-ups
    Run 400/250m


    Thursday May 30, 2019  (Week 6 / Day 5 of our 8-week Strength Series)

    Part 1 – Pause Clean & Jerk

    Part 2- In 8min climb the ladder 2,4,6...
    Power Cleans 115/75
    Push Presses 115/75
    Burpee Over Bar

    Wednesday May 22, 2019 (Week 6 / Day 5 of our 8-week Strength Series)

    Part 1 - “Christine”

    Three rounds for time:
    500 Meter Row
    12 Deadlifts (Bodyweight)
    21 Box Jumps (24/20)

    Part 2 – Alternate sets of:

    a) 10sec Hollow Hold + 10sec Superman Hold + 30sec Handstand Hold
    b) Weighted Dips

    Tuesday May 28, 2019 (Week 6/ Day 4 of our 8-week Strength Series)

    Part 1 - Squat Triple (1 set heavier than last week)

    Part 2 - 12min amrap

    1) 50’ Walking Lunges (35/25)
    2) 15 KB Swings (Heavy)
    3) 40 Double-Unders
    4) 50’ Wtd Bear Crawls
    Saturday May 25, 2019
    830a - CrossFit 
    930a - MURPH
    11a - CF Kids MURPH
    6rds x 3min work/rest each set
    Set 1 - 12 reps bar complex + Max cal rowed
    Set 2 - 15/12 Cal rowed + max reps complex
    Set 3 - 10 reps bar complex + Max cal rowed
    Set 4 - 15/12 Cal Rowed + max reps complex
    Set 5 - 8 reps bar complex + Max cal rowed
    Set 6 - 15/12 Cal rowed + max reps complex
    Bar complex = 1 DL + 1HC + 1 PP
    Men - 75/95/115 or 65/85/95 or 45/65/75
    Women - 45/65/75 or 35/55/65 or 25/35/45
    ** add weight at sets 3 and 5 **

    MURPH HEAT TIMES - Sat 930am(no regular class at 930) / Mon 830am / 945am - If none of these times work for you contact a Coach and we can find another day or time - we already have people looking to do the workout Friday and Tuesday. Please click here to let us know when you would like to do it.

    WHY WE DO THE MURPH - The "MURPH" is more than just a workout, it is a Memorial Day tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor not only Lt. Michael P. Murphy, but every fallen service member who gave everything they had to protect and serve our country. 

    “MURPH” IS FOR EVERYONE - Hero WOD's are usually longer, harder, and heavier—and meant to be more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for every CFSD’er who wants to do it, because as always, we have a scaling option that is appropriate for wherever you’re at on your fitness journey. Partition the Pull-Ups, Push-Ups, and Squats however desired. The classic and most often-chosen version is “Cindy” style: 20 rounds of 5 Pull-Ups, 10 Push-Ups, 15 Squats, Of course, strong athletes can do the workout Rx and wear a 20/14lb vest for the whole shebang.

    Whether you’re going to do a full “Murph” or not, you can choose to perform one of the following options...


    1 Mile run + (100 Pull-Ups/200 Push-Ups/300 Squats) +1 Mile run

    Partner “MURPH”

    1 mile run (or 800m) together + 20 alternating sets of “Cindy” + 1 mile run (or 800m) together

    1/2 “MURPH”
     1 mile run + 10 sets of Cindy + 1 mile run


    Our standard movement scaling options for MURPH will be

    Run: 2000m Row or 1.25mi Bike (@ 50-70 rpms)
    Pull-Ups: Ring Rows or Horizontal Barbell Pull-ups off rig
    Push-Ups: Knee Push-Ups


    Friday May 17, 2019 (Week 6/ Day 3)

    Comlpete 4-5 rounds for quality  (45min).  Go heavy on all movements. Rest as needed. 

    6-8 Strict KB Press (per arm)
    50m Sled Push
    100m Sandbag Carry
    100m Farmers Walk (Sqt every 25m)
    1min Assault Bike (60-70rpm)

    Thursday May 23, 2019

    Part 1- High Hang Clean + Hang Clean + Clean +  2 Jerks (E3MOMx15)

    Part 2– 7 min max Burpees  

    ** EMOM perform 3-5 Clean & Jerks (95/65)


    Wednesday May 22, 2019 (Week 6 / Day 1 of our 8-week Strength Series)

    Part 1- Heavy Deadlift Triple  (5-10% heavier than last week)

    Part 2 – 4rds for time (12min cap)
    7 KB Front Rack Squats (rt)(26-70#)
    14 KB Swings
    7 KB Front Rack Squats (lt)
    14 KB Swings
    250m Run

    Tuesday May 21, 2019 (Week 5 / Day 2 of our 8-week Strength Series)

    Part 1 - Hang Snatch + Low Hang Snatch + Snatch  (E3MOMx15min)

    Part 2 – Benchmark for time: ‘1-mile Run’


    Monday May 20, 2019

    Against a running clock

    Min 0-7:  amrap of

    10/8 cal Row

    10/8 DB Power Clean (50/35)(35/20)

    10/8  DB Step Overs (24/20)

    Min 10-17:  amrap of:

    10/8 cal Bike:

    10/8 TTB/K2C

    30 DU’s / 50 SU’s

    Min 21-26:  amrap of

    8/6 cal Row

    8/6 DB Power Clean (50/35)(35/20)

    8/6 DB Step Overs (24/20)

    Min 29-34 amrap of:

    8/6 cal Bike:

    8/6 TTB/K2C

    30 DU’s / 50 SU's


    Sunday May 19, 2019

    “Get A Grip” – In teams of two - complete 100 repetitions of the following complex:
    1 Deadlift (95/65)(65/45)(45/35)
    1 Hang Clean
    1 Front Squat
    1 Push Press / Jerk

    ** Run 400/250m as a team before / after each movement


    Saturday May 18, 2019

    Part 1 - “Holy Hips” from Flex on the Mall 2019
    250m Run
    50 DU’s (100 SU’s)
    40 Burpees
    35 Box Jumps(24/20)(20/16)(Step-ups)
    30 Goblet Squats at (53/35)(35/26)
    250m Run


    Part 2 – 600/400/200m Row Sprints (Work=Rest or Alt with a partner)


    Friday May 17, 2019 (Week 5 / Day 4 of our 8-week Strength Series)

    Part 1 - Squat 3/3/Max (2-5%)

    Part 2 -  For time(cap 10min)

    10 -> 1 Push Press (115/75)(95/65)(65/45)(45/35)
      1 -> 10 KB Swing (70/53)(53/44)(44/35)35/26)

    • Goal is to go unbroken on all sets


     Thursday May 16, 2019 (Week 5 / Day 5 of our 8-week Strength Series)

    Part 1 Benchmark WOD- “Heavy-Fran”

    For time – 21/15/9

    Thrusters (135/95)(115/75)(95/65)(65/45)


    ** 26 Burpee Buy-in/Cash-out**


    Part 2 – Tabata Core x 8min



    Wednesday May 15, 2019  (Week 5 / Day 3 of our 8-week Strength Series)

    Part 1– Bench Press 5/5/Max (2-5% heavier than Week2)

    Part 2 – 3-4rds for quality:

    1. 50m Double KB Rack Carry + 50m OH Carry (heavy)
    2. :30sec Dip Hold (top/bottom)
    3. :30sec Weighted Hollow Hold


    Tuesday May 14, 2019 (Week 5 / Day 1 of our 8-week Strength Serie)

    Part 1 - Deadlift 3 x 5 (pause at knee)(same as last week)

    Part 2  5rds for time (13min cap)
    7 Pullups ( Rx+ C2B)
    14 SA Overhead KB Lunges (7/arm ) (18-53#)
    21 KB Swings


    Monday May 13, 2019 (Week 4 / Day 6 of our 8-week Strength Series)

    Part 1– Build to a challenging Clean and Jerk. Aim for at least one set to be heavier than last week.

    Part 2– “Grace”- for time:

    30 Clean & Jerk’s (135/95)(60-70% Part 1)


    Mothers Day Partner WOD

    Each partner does 1,1 – 2,2 – 3,3 etc until they reach 13 reps each


    1stTrimester (Min 0-13)

    1 to 13 Deadlift (75-185#)

    1 to 13 HRPU

    2ndTrimester (Min 14-26)

    1 to 13 KB Swings(18-53)

    1 to 13 Goblet Squats

    3rdTrimester (Min 27-40)

    1 to 13 Push Press (45-95)

    1 to 13 V-crunches


    Saturday May 11, 2019

    Complete as many rounds as possible in 30min. Rest as needed.

    50m Heavy Sled Pushes
    Run 400m
    24 Plate to OH(25-45#)
    15 -20 GHD Sit-ups
    Friday May 10, 2019

    Week 4 / Day 5 of our 8-week Strength Series(Benchmark/Hero Day)


    Hero WOD ‘The Lyon’- 5 rds - each for time. Rest 2 minutes between rds. Time cap - 20min

    7 squat cleans (165/115)*

    7 shoulder-to-overheads*

    7 burpee chest-to-bar pull-ups*

    * scale wt. to something that can be performed unbroken in the earlier rounds and scale pull-ups as needed


    Thursday May 9, 2019 (Week 4 / Day 4 of our 8-week Strength Series)

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

    Part 2for time:

    12/9/6/3 DB Man-makers (35/25)(25/20)(15/10)

    50 DU’s


    Wednesday May 8, 2019

    Week 4 / Day 3 of our 8-week Strength Series(Press/Carry/Hold)

    Part 1 -Press 3/3/Max (2-5% heavier than last wk)

    Part 2- 3-4rds of quality:

    1. :45sec Barbell Hold (80-100% 1rm DL)
    2. 50m Sandbag Bearhug Carry
    3. 6-8 SA KB Press (heavy)

    Tuesday May 7, 2019 (Week 4 / Day 2 of our 8-week Strength Series -Snatch)

    Part 1-  12min to establish a heavy High Hang Snatch

    Part 2-  for time:

    Run 400/250m

    15 OHS (75/55)(45/35)

    15 SDHP

    Run 400/250m

    12 OHS

    12 SDHP

    Run 400/250m

    9 OHS

    9 SDHP

    The Memorial Day MURPH Workout will be offered:
    Saturday 5/25 and Monday 5/27
    MURPH Shirts are available for order on our website. Orders due by Friday. 
    Monday May 6, 2019 - Week 4 / Day 1 of our 8-week Strength Series (Deadlift)
    Part 1 –Deadlift 3 x 5 (2” deficit) (same as last wk)
    Part 2  against a 13min clock
    Min 0-3: Row for max calories
    Min 4-7:  Max Wall Balls
    Min 8-10: Row for max calories
    Min 11-13: Max Wall Balls 
    Sunday May 5, 2019
    Cinco de Mayo Partner WOD
    In teams of 2 each partner will alternate performing 1 complete round for 30min of “The Angry Mexican”(modified version)
    • 5 Burpees
    • 5 HSPU
    • 5 Deadlifts (115/75)
    • 5 Hang Power Cleans
    • 5 Thrusters
    ** scale weight as needed so you can go unbroken through each round **
    Class Times - 930
    Gymnastics - 1045

    Saturday May 4, 2019

    E10MOM x 30min (3rds)
    Row 500m
    30 Alt SADS(50/35)
    30 Alt Wtd Step-ups(24/20)
    30 K2C

    Friday May 3, 2019  (Week 3 / Day 6 of our 8-week Strength Series)

    Part 1-15min to build to a heavy complex of Power Clean + Hang Clean + Clean + Jerk

    Part 2  - 3rds x 2min amrap/ 2 min rest
    6 calories Assault Bike
    12 KB Swings (heavy)

    Thursday May 2, 2019

    Week 3 / Day 5 of our 8-week Strength Series(Benchmark/Hero WOD)


    Part 1Against a running clock:

    800m Run
    immediately followed by:
    ‘Cindy’ – 20min amrap of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    Immediately followed by:
    800m Run

    Wednesday May 1, 2019

    Week 3 / Day 4 of our 8-week Strength Series (Squat Day)


    Part 1 - Squat – 3 x 10 (same wt. as last week)

    Part 2 –  Row = Rest 500m/400m/300m/200m


    Tuesday April 30, 2019

    Week 3 / Day 3 of our 8-week Strength Series (Press/Carry/Holds)

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

    Part 2 – 4rds for quality;

    1. FW/Waiters Carry x 100’/arm (heavy)
    2. L-Crunches x 12-15
    3. OH Plate Lunge x 12-16 reps
      Monday April 29, 2019
      Week 3 / Day 2
      Part 1– E2MOM x 12min Hang Snatch
      Part 2- Complete as many rounds and reps as possible in 11 minutes of:
      5 Hang Power Power Cleans (60-70% Part 1)
      10 TTB/ K2C
      15 Wall Balls (heavy)
      Saturday April 27, 2019
      Part 1 - 12min amrap
      12 Hang Power Snatch (75/55)
      50 DU’s
      12 OHS (75/55)
      200m Run

      Part 2 - Tabsta x 8min - Alt sets of:

      Side Plank(Rt)
      Hollow Rocks
      Side Plank (L)
      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 24, 2019

      Week 2/ Day 5 - Benchmark/Hero WOD

      "The Seven"

      Seven rounds for time of:
      7 HSPU
      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

      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
      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 15, 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
      10 HSPU
      20 Wtd. Alt Lunges (35/25)
      30 sec Bar Hang


      Thursday April 11, 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 April 3, 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)
      6 HRPU
      9 Squats
      **Rest 3mins**
      3 min amrap
      3 Deadlifts (225/155)(185/125)(135/85)
      6 HRPU
      9 Squats
      **Rest 3mins**
      3min amrap of:
      3 Deadlifts (275/185)(225/155)(165/115)
      6 HRPU
      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
      75 HRPU
      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