Chipper Fri-YAY! And last day to register for our handstand workshop!

May 31, 2019

Last day to register for our Handstand Skills Workshop is tomorrow! Come learn how to progress through movement patterns to build the strength necessary to take your handstand skills to the next level!


Is a handstand something that you’ve always wanted to learn how to do, but just can’t quite seem to get? Have no idea where to start, or just feel stuck? Or maybe you have a handstand already, and want to take it to the next level, learn fancy shapes, how to do kipping or strict HSPUs, etc? Or somewhere in between? Whether you are just starting out your handstand practice, or are looking to advance it further, this workshop will give you the tools to help reach your handstand goals! The workshop will take place on Saturdays from 11am-12pm, starting Saturday June 1st. You will start with the basics and each week will build on the last. You will be given homework tasks to practice and prepare you for your next session. All participants are welcome, whether you are a brand new beginner, an experienced gymnast, or anywhere in between! Email to register or click here (non-CFD members).




And is your Friday chipper!


Friday May 31, 2019


CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)


Chipper Friday!


For time:

20 Single Leg Deck Squat Plate Jumps 25/35

18 SDLHP 65/95

16 Over-the-Bar Burpee Double Hops

14 Over-Under Thrusters (alternating between front rack and back rack) F+B = 1 65/95

12 OH Lunges w/plate R/L = 1

10 Atomic Sit-ups w/plate 25/35

8 Wall Walks

6 Snatch + Overhead Squat Complex 65/95

4 Hundred meter run

2 Rope Climbs




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