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. It's every Mon-Thurs from 6:30-8PM. Sign up here! Registration closes Friday, September 10!
Deadlift 5, 5, 5 @ 13X1 tempo
AMRAP in 15 minutes of:
10 dumbbell hang squat cleans (40/25lbs)
2 rope climbs
Finish with 50 doubleunders for time—NO SUBSTITUTIONS, work on your skill.
Tempo for deadlifts is explode up, 1 second pause at lockout, 1 second lowering the weight, and 3 seconds to pause/reset/breathe before the next rep. “Explode up” doesn’t mean jerk the weight off the floor—just pull it up smoothly but quickly.
Welcome on board Ron!!