Normal Schedule Today!

No barbell today: homework can be completed at 9am or during OG Sunday Snatch: 10 reps with empty bar – mid shin – just above knee – mid shin – just above knee – position 1 – just above knee – position 1 – Snatch 20 reps increasing weight every 5 reps to a challenging


CrossFit Open 18.1

18.1 Link for Video Standards     Friday Night Lights – 4:30 arrival – Heat 1 @ 5pm – Last Heat7:30pm   WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women


February 22, 2018 – “The Open”

FDC Open 2018:   Week 1 (of 5) will be announced at 8pm tonight.  Stop by the gym for the live announcement and head to head battle of the first wod. Each week we will alternate between Friday Night Lights and a Saturday Showdown.  Week 1 (FNL) – Week 2 (SSD) – Week 3 (FNL) –


February 21, 2018 – Assault Triplet

This is my sister, she is strong!       WOD: 21*18*15*12*9*6 Calorie Assault Bike HSPU ** = 2 rope climb


Feb. 20, 2018 – Triplet

Some of the strongest ladies we know!  How do you eat an elephant?   WOD: 4 Rounds for Time 400m Run 21 Burpee 12 Hang Clean (155/105)


Monday – 2.19.18 – Open Style

Bill P with all kinds of excitement after that first muscle up!! WOD: AMRAP 14 8 Toe to Bar  10 Box Jump Over (24/20) 12 Overhead Squat (75/55)  


2.17.18 – Three Amigos Saturday

Shout out to Shamus for hitting his first 20lb med Ball wod! WOD: Teams of 3 On a 35 Min Clock complete the following: 500 Calorie Row Partner 1 – Row for calories Partner 2 – Max burpees  Partner 3 – Static deadlift hold (135/95) (partners switch every time bar drops – score is total


2.16.18 – Hero Friday

  Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck,


Thursday – 2.15.18 – Couplet

Mary has been crushing it!!! WOD: 4 Rounds for Time 800m Run 40 Wall Ball (20/14)


Wednesday – 2.14.18

  Ride or die Sunday’s      WOD: A: Max Effort 500m Row B: “Annie” Finisher: 3 rds  30 Back Ext :90 Plank