The weather is warming up and it’s a great time to try something new! Our April fundamentals class will be starting on Monday, March 30th at 10AM or 6:30PM. Fundamental sessions run Monday, Tuesday and Thursdays at either 10AM or…
Get a jump start on spring by joining the CrossFit CDI community! Our March fundamentals class will be starting on Monday, March 2nd at 10AM or 6:30PM. Fundamental sessions run Monday, Tuesday and Thursdays at either 10AM or 6:30PM. For…
The first workout for the CrossFit Open will be revealed Friday, February 26th 2015. It is not too late to sign up and we encourage every athlete in our gym to participate. Why should you sign up? You CAN do…
The kids class scheduled for 5pm Monday will be canceled.
14 Minute AMRAP: 5 Muscle Ups 7 Cleans 90 Double Unders 4 x 12 Weighted GHD Hip Extensions
15 Minutes Open Gym 10-9-8-7-6-5-4-3-2-1 Ring Push-up Clean V-Up
“Guns And Roses”
“Fight Gone Bad’ish” Three rounds, Five minutes each with One minute rest between each round. One minute per movement before immediately moving on to the next. The goal is total reps. Wall Ball SDHP (75/45) Box Jump Push Press (75/45)…
15 Minutes of Heavy Cleans 2 Rounds for time: 10 KB Power Clean and Jerk (Right Arm) 10 KB Power Clean and Jerk (Left Arm) 10 Walkouts (1 minute of rest after the first 2 rounds then repeat x 1)
4×3 Back Squat same wt 10 Minute cap 3 Burpees 7 Dead Hang Pull-ups 21 DU’s 3/1 GHD’s 4×5