March 31, 2019

A Monday well spent brings a week of content :) So get your butt in the gym!!!

Hope you all enjoyed this beautiful weekend! Here are your Monday WODs...

Monday April 1, 2019

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


Five sets of:

Bench Press

*Set 1: 4 reps @ 65%

*Set 2:...

March 30, 2019

Rollin' right into our Sunday morning WODs on this beautiful weekend!

Sunday March 31st, 2019

Endurance WOD! (9am)

AMRAP in 35 minutes:

5 Hundred meter run

10 Pull-ups

15 Push-ups

20 Box Jumps 20/24

25 Calories

Crossfit (10am)


Every 2 minutes, for 10 minutes (5 sets):


March 29, 2019

Here are your Saturday morning WODs! Just a heads Saturday April 6th we will be doing a charity WOD to honor 2 close relatives of members of our CFD family whose lives were lost in the recent crash of the two-engine Piper PA-23 plane into Lake Okeechobee on a...

March 29, 2019

Chipper Friday is BACK!! Here we go!

Friday March 29, 2019

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

Chipper Friday is back!

For time:

1 mile run

2 Rope Climbs

4 Bear Complexes 95/135

5 Hundred meter Row

6 Curtis P. Complexes 95/135

7 Burpee Pull-ups

8 Overhead Squats 95/135


March 28, 2019

Here are your Thursday WODs!

Thursday March 28th, 2019

CrossFit (7am/9am/5:30pm/7:30pm)

No Open this week, therefore no primer today…let’s clean!

Clean Technique Warm-up:


Three sets of:

Clean-Grip Romanian Deadlift x 3 reps

Clean High Pull from Below Knee x 3 reps


March 27, 2019

Here is your Wednesday WOD!

Wednesday March 27, 2019

Stamina Day!!

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

For time:


DB Snatch 35/50

Push-up Mountain Climbers

Alternating Pistols

Single leg singles (right)

Single leg singles (left)

Alternating singles


March 26, 2019

Alrighty folks! It's been a blast, but the 2019 CFD Open Intramurals (Part 1) have come to an end. But don't worry, the fun will begin again in October! Woop woop! We are so proud of everyone who participated. There were a lot of "firsts" this year which amazing! First...

March 24, 2019

Just another Monday! Last day to submit your scores for 19.5! Also team captains, please text me (Coach Rebecca) your nominees for best team spirit and WHY you nominated them by tomorrow night at 8pm when 19.5 scores are due. THANKS!

Here are your Monday WODs...

Monday M...

March 24, 2019

Here is your Sunday morning EWOD and another chance to get after the last WOD of the 2019 CrossFit Open, 19.5!

Sunday March 24, 2018


Endurance WOD! (9am)

4 RFT:

1000m run or row

100 reps (see below)

Round 1: 5 rounds...