Wednesday's WOD and Overhead Squat Workshop!

March 29, 2016

We have a special treat for our CFD members tomorrow night! Dr. Hessam Khatami (our team chiropractor) is coming to the box from 6:30-7:30pm to give an active lecture on 3 ways to improve your overhead squat. I know many of you could benefit from his lecture so PLEASE COME! It's free for all CFD members and if you're already at the box for the 5:30pm class, why not stay for some extra crossfit education! Even if you feel you are proficient in your overhead squat, we can all make improvements in one area or another. That being said, yoga will be CANCELLED tomorrow night. We will have yoga every other Sunday at 11am starting this week so no stress yogis! You will still get your flow in this week!


Here is your Wednesday WOD...


Wednesday March 30, 2016


CrossFit (6am/7am/10am/12:15pm/5:30pm)



2 minutes jump rope

10 ring rows

10 HSPU negatives

10 Pistols

10 Strict Pull-ups



Back Squat: 4-4-4-4 @ 85%




AMRAP in 15 minutes:

30 Wall Balls

7 Muscle-Ups 14/20 (sub = 15 ring dips)

11 Hang Power Cleans 95/135



Overhead Squat Workship (6:30pm)


On-ramp (7:30pm)




Please reload

Featured Posts

Stamina Wednesday!!

January 22, 2020

Please reload

Recent Posts

January 22, 2020

January 21, 2020

January 19, 2020

January 19, 2020

January 18, 2020

January 15, 2020

January 14, 2020

Please reload