Main – CrossFit 6 Keys to Success 1. Trust Yourself 2. Break rules (not laws) 3. Don’t be afraid to fail 4. Don’t listen to NEGATIVITY 5. Work your BUTT off! 6. Give back to others Sweaters will be in on Wednesday!!! Metcon (No Measure) 20 min SKILL WORK: 10 Shoulder Taps (Wall, box, pushup) […]

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Main – CrossFit Thanks to everyone who helped the CFDS Christmas Party successful and full of not stop laughing. It was great to see everyone looking good all dressed up and hanging out. Go take a look at the Facebook group to see what you may have missed. Is it time for another party yet?!!!!!! […]

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Main – CrossFit Christmas Party is this Saturday. Sign up on the paper by the WODIFY. Clean Complex #1 4 sets of the following: 1 Clean Pull + Hang Clean with 5 sec pause in power position + 2 Pause Front Squats 5 sec in hole) *Increase weight he set Metcon (Time) 10-9-8-7-6-5-4-3-2-1: Goblet Squats […]

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Main – CrossFit Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe. Metcon (No Measure) SKILL WORK 20 min Technique: 30 sec Handstand Hold 15 Hollow Rocks (Just holds if necessary) 10 Shoulder Taps on […]

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Main – CrossFit Make sure to sign the Christmas Party sign up sheet so we can know your side dishes. Thanks and have a great weekend!! Bench Press (5×5 at your choice superset with 10 pull-ups) Metcon (No Measure) Deck of Cards Hearts = Hang cleans (95/65#) Diamonds = KB swings (53/35#) Spades = Hollow […]

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Main – CrossFit Metcon (Time) 100 DU/200 singles 50 Sit ups/GHD for RX 40 Box Jump Overs (24/20) 30 KB Swings (70/53#) 20 Burpees 10 CTB Pullups/20 for scaled The Barbell WOD, Session 1 (Weight) Week 3, Day 2 Part A Power Snatch Work to 80% of 1RM Snatch. Then 2 sets @ 20-25# under […]

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