August 28, 2017

Hello Monday...we meet again! Another fun week coming right up. As you all know, our 12-week CFD conjugate strength program has come to an end. I think almost every single athlete who followed the program and retested their 1RM back squat in the last couple days got a PR!! That is truly amazing and we are so proud of all of you. Big thanks to Brian Hallam for his awesome and effective programming. Now onto the next cycle!


For the next 2 weeks, we will be incorporating the CFD COMPETE programming into our strength sessions to make sure everyone gets a taste of what it's all about....



Coach Alexander has been working on a program for those of you who are interested in improving the competitive aspect of your fitness.

This individualized program will be progressive with the goal of peaking for the Crossfit Open. Training will be roughly 90 minutes long, and will vary from day to day. Workouts will include a prescription for how they are to be performed in order to receive the most benefit from each session.

All athletes will have the opportunity to meet 1-on-1 with coach Alexander once a month to check in and talk about how training is going.

In addition Coach Alexander will open the gym Saturdays at noon to any of the competitors who want to do the Saturday training in a group with guidance.

Starting tomorrow (Monday Aug 28th) we will be posting sample days of training for two weeks before launching the program on Monday September 11. There will be 3 day and 5 day options for the program. The sample training days will be posted on our website (under the WODs and Announcements tab), as well as on our Facebook Page and in our Team Dimensions Facebook Group!

If you have any questions, feel free to reach out to one of your coaches!


And now, here are your Monday WODs...


Monday Aug. 28, 2017


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




A) Snatch lift off + Power Position Snatch + Paused Overhead Squat x 1 x 10 @ 60-70%

B) High hang clean with pause at the top of the catch + paused push jerk x 2 x 5 @ 60-70%




‘The Five is Alive’


5 RFT:

5 Thrusters 95/135

5 Monkey Swings (K2E + T2B + pull-ups = 1)

5 C&J 95/135

5 Burpees

5 KB Swings 53/70


**25 minute CAP!**



Endurance WOD (6:30pm)





Marching Lunges




DUBs (3:1 singles)


*Run the 600m loop after rounds 2 and 4



On-Ramp (7:30pm)





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