We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
Interested in CrossFit? Join our next CrossFit 101 and see what it's all about at an affordable price. The next CrossFit 101 is from Monday, Sept 13- Thurs, Sept 23. Classes will be every Mon through Thurs from 6:30-8PM. Sign up here! Registration closes Friday, September 10!
If we were to add another class somewhere between the hours of 7AM and 4PM, what time would you want it to be? Post your thoughts in comments. (Great suggestions so far on times for classes...keep em coming!)
Have you completed your final test for the Dip Challenge? Make sure you do so that we can determine who the winner of August's Dip Challenge is!
Push Press 1.1.1x3
Then 3 rounds of:
Farmer’s Walk from gym door to 10m sidewalk line and back (2pd/1.5pd per hand)
15 Chest to Bar pullups
Push press “clusters” mean to do 1 rep, rack it for 10 seconds, do 1 more rep, rack it for 10 seconds, then do 1 more rep. That’s one set. You’ll do 3 total sets, resting as needed between sets. Increase the weight from set to set if able. Expect to be able to slightly more than your 3RM but slightly less than your 1RM for these clusters.
For the farmer’s walks stage your weights by the door. They should be heavy so it’s ok to set the weights down and pause briefly as your grip starts to go.