December 12, 2019

Big shout out to our CFD athletes who competed in the Boca PAL Holiday Mile tonight! We had some stellar performances by Nina Carol, Kevin William, and Carson Layne! Awesome job guys!!

Only 2 more days until our CFD Holiday Party 2019! Remember to get your white elephan...

December 11, 2019

Awesome job on those benchmarks today!!! We will update our Ghost and DT leaderboards tomorrow!!

Now on to everyone's favorite day...STAMINA DAY!

Wednesday Dec. 11, 2019

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


Run 400/ Row 500 or Jump Rope 3 mi...

December 10, 2019

Here are your Tuesday WODs...a couple benchmarks for ya! Also, we have a running list of putluck items people are bringing to our CFD Holiday Party 2019! on the desk at the gym! Feel free to add to it! Looking forward to Saturday :)

Tuesday Dec. 10, 2019

CrossFit (7am/9a...

December 9, 2019

Annie is on the loose at CFD tomorrow! Here are your Monday WODs...only 5 more days until our CFD Holiday Party 2019! Please visit the event page and let us know what you will be bringing for the potluck. And don't forget about the white elephant!

Monday Dec. 9, 2019


December 8, 2019

Here are your Sunday morning WODs! Awesome job to everyone who ran with Eleventh Element in the 5K this morning!

Sunday Dec. 8, 2019

EWOD (9am)


400m Run, then as a group, 30 seconds of each of the following:

Jumping Jacks


HR Push-up Shoulder Taps

Pigeon Stretch...

December 6, 2019

**CORRECTION!** The Eleventh Element class will NOT be held at the gym tomorrow. They will be meeting for the River Run 5K - Run for a Reason instead!!We will have our regular Saturday morning classes as scheduled. Here are your Saturday morning WODs!

Saturday Dec. 7, 2...

December 6, 2019

Chipper Friday is HERE!! And we've got a big bear of a chipper for you!! Happy Friday :)

Friday Dec. 6, 2019

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


2 minutes of cardio, then:


10 lunges (forward)

10 gentle knee rotations (on back)

10 lunges (backward)


December 5, 2019

Another announcement regarding our CFD Holiday Party 2019! for those who haven't heard! MARK YOUR CALENDARS FOR SATURDAY DECEMBER 14TH! The party will be held at the gym and it will be potluck style. Please bring your favorite Christmas dish and comment in the event wh...

December 4, 2019

Alrighty folks! The votes are in and Dec. 14th is the winner!!

Our 2019 CFD Holiday Party will be held on Saturday Dec. 14th at 7pm! That's only 10 days away!! We will be doing our annual white elephant gift exchange so please bring a small gift ($20 max) if you'd like...

December 3, 2019

Hey guys! Please head to our Team Dimensions page to vote for the date you prefer for our CFD Holiday Party! We will announce our decision tomorrow night. It's always a blast and we hope most of you can be there!!

Here are your Tuesday WODs...including a HERO WOD: "Tomm...

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