Monthly Archives: February 2017

Wednesday – 3.1.17 – Couplet


Tuesday – 2.28.17 – Triplet

Silverback nation salute! WOD: 4 RFT 400m Run 21 KB Swing (53/35) 12 HSPU


Monday – 2.27.17 – FS + Triplet

COMMUNITY Strength: Front Squat 5×3 @70% for speed WOD: AMRAP 12 6 hang power clean (115/85) 12 Pull Up 24 DU


Saturday – 2.25.17 – Partner WOD

17.1 make up at 9am today! Friday night lights is the place to be!  Join us at FDC next week! WOD Teams of 2 – For Time: 100 Cal Row 100 Synchro Hollow Rock 200 Double Under 800m farmers carry (35/18) 50 Cal Row 50 Front Squat (155/105) 100 Double Under 800m run


Friday – 2.24.17 – “17.1”

Taylor and Alex are ready for 17.1, are you?! Workout 17.1 CROSSFIT OPEN WORKOUT 17.1 Rx For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs M 50-lb.


Wednesday – 2.22.17 – Triplet

May 6th – 5Th Annual WOD for Autism – SAVE THE DATE WOD: 3 Rounds For Time: 20 DB Thruster (50/35) 400m Run 60 Double Under


Tuesday – 2.21.17

Doctor Chris putting in that 6am work! Strength: 5×5 Deadlift (no more than 65% of 1rm – go for speed!) WOD Amrap 12 6 hang power clean (115/85) 12 sit up 6 pull up


Monday – 2.20.17 – Triple play

Announcements: Friday night lights: Friday 6-9 @ CF Andare this week.  Lets travel big and bring this commmnity together!  All morning classes are as normally scheduled and 17.1 will be judged during each class.  There will be no evening classes on Friday as all are encouraged to join us at Andare.  The following week FDC


Team Saturday

Barbell Club is at 9am.  This will be the last Saturday Barbell until after the Open.  We will continue to hold classes Tuesday’s and Thursday’s at 7pm during the open. Friday Night Lights: The first week we will be traveling to CrossFit Andare.  If you absolutely can’t make the event you can still complete the


Friday – 2.17.17 – Strength Retest + 15.1

Working them handstands Warm up: 3 Rounds NFT 7 2xKB OHS 10ft HS Walk (or :15 hold against wall) Strength: 1 Snatch Balance + 1 OHS (compare to 1/30) WOD: “15.1” AMRAP 9 15 T2B 10 Deadlift (115/75) 5 Power Snatch (115/75) “15.1a” 6 min to establish 1rm CNJ