Crossfit Dieppe

all smiles!! (not sure for how long - during Filthy 50 WOD)!! Awesome work all!!

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Remember to check our site and FaceBook page when bad weather is occuring to ensure classes are still on!

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WODBooks are in!  For those who haven’t yet paid, be sure to bring your money in order to get your book!

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There will be a group workout at CFD on Saturday, Jan. 28/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

Ken Cutrer 10:47.

Skill: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

nice swing!

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There will be a group workout at CFD on Saturday, Jan. 28/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
it’s anoher surprise…….

Have fun!!  Post your results to comments.

Cyn getting her first MU two days ago!!! Congrats Cyn!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Jan. 25/12 @ 7:45pm.

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Strength:
deadlift
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
As many rounds as possible in 20 minutes of:
5 box jumps (30/24″)
10 kettlebell swings (70/53#)
15 double unders

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Verna doing handstand push-ups.

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Jan. 25/12 @  7:45pm.

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Strength:
Deadlift
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48.

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

Nice work Tony!!!

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Strength:
Back squat
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Graham Holmberg 7:48.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!!

PPPUUUULLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL!!!!!!!!!!!!!!!!!!!!!!!!

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CONGRATS to CFD`s Renee Martin and Cynthia Boudreau who competed this past weekend in the ladies of Canada Throwdown Competition – they each had 5 workouts to do in 2 days.  Renee finished 2nd and Cynthia 4th in Canada East; and overall Renee finished 3rd and Cynthia 14th out of 76 competitors!!  AMAZING WORK LADIES, WAY TO GO – ALL PROUD OF YOU AND YOUR HARD WORK!!!  That`s It!!!!

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If you have a favourite music playlist you’d like to WOD to, put it on a CD and bring it in!!

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There will be a group workout at CFD on Saturday, Jan. 21/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

Bring your straps!!!!

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Attention All CFDers!!! 2012 CrossFit Games Open registration launches on February 1 (the Open itself begins on February 22) – be sure to register!!!! http://games-beta.crossfit.com/ Let’s do this!!!!!

Reebok Shoes are in!! Thanks Mark!! Lookin`good boys and girls!!

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 CONGRATS to CFD`s Renee Martin and Cynthia Boudreau who competed this past weekend in the ladies of Canada Throwdown Competition – they each had 5 workouts to do in 2 days.  Renee finished 2nd and Cynthia 4th in Canada East; and overall Renee finished 3rd and Cynthia 14th out of 76 competitors!!  AMAZING WORK LADIES, WAY TO GO – ALL PROUD OF YOU AND YOUR HARD WORK!!!  That`s It!!!!

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If you have a favourite music playlist you’d like to WOD to, put it on a CD and bring it in!!

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Denis will be hosting an Olympic Lifting Night @ CFD –  TONIGHT, THURSDAY, Jan. 19/12 @ 7pm. Come join-in for some great learning and practice!!

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There will be a group workout at CFD on Saturday, Jan. 21/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

anxiously awaiting the reveal of last Saturday's group workout...

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Jan. 18/12 @ 7:45pm.

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Denis will be hosting an Olympic Lifting Night @ CFD –  THURSDAY, Jan. 19/12 @ 7pm. Come join-in for some great learning and practice!!

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There will be a group workout at CFD on Saturday, Jan. 21/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
deadlift
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Five rounds for time of:
15 Hang Power Snatch, 95/65#
400m row

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

 Sorry for not posting picture – technical hiccups…

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NEW CLASS!!   We are pleased to announce that we`re adding an additional class for Friday afternoons/evenings - effective this week, Jan. 20/12.  There will now be two classes, one still at 5:30pm and a new one at 6:15pm (gym closes at 7pm). 

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Jan. 18/12 @  7:45pm.

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Strength:
Deadlift
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball).

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

This past Saturday's Group WOD at CFD!!! AMAZING work by all!!!

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Strength:
Back squat
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!!

Kayla, working hard to get under that bar!!

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REMINDER TO PAY BY TODAY!  On Monday (Jan. 16) we will be placing an order of 30 personalized CFD WODBOOKS – $25 each. We need to have a minimum of 20 people pay by no later than Friday (Jan. 13) in order to go ahead and place order. Get yours now!!

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There will be a group workout at CFD on Saturday, Jan. 14/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

Seven rounds for time of:

10 sumodeadlift highpull

10 kettlebell swings

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!!

please tilt your head since I can't seem to rotate pics!!! THANK YOU TO ALL TO PLEASE WASH YOUR CUPS AFTER USE!!!!

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On Monday (Jan. 16) we will be placing an order of 30 personalized CFD WODBOOKS – $25 each. We need to have a minimum of 20 people pay by no later than Friday (Jan. 13) in order to go ahead and place order. Get yours now!!

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There will be a group workout at CFD on Saturday, Jan. 14/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
……..surprise ………………………..

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results at the end of the day to keep the suspense!!

some of the gang during a great saturday group workout at CFD!! Amazing work everyone!!

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On Monday (Jan. 16) we will be placing an order of 30 personalized CFD WODBOOKS – $25 each. We need to have a minimum of 20 people pay by no later than Friday (Jan. 13) in order to go ahead and place order. Get yours now!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Jan. 11/12 @ 7:45pm.

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There will be a group workout at CFD on Saturday, Jan. 14/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Clean
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Derek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

looking good julie!

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CORRECTION: On Monday (Jan. 16) we will be placing an order of 30 personalized CFD WODBOOKS – $25 each. We need to have a minimum of 20 people pay by no later than Friday (Jan. 13) in order to go ahead and place order. Get yours now!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Jan. 11/12 @  7:45pm.

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Strength:
Deadlift
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Josh Everett 18 rounds.

Skill work: Muscle-up (progression)

Have fun!!  Post your results to comments.

Very nice work Steph!

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Strength:
Front Squat
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34.

Skill work: pick your demon (5 minutes)

POST YOUR RESULTS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! thanks!!!

Very nice boys!!

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There will be a group workout at CFD on Saturday, Jan. 7/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Power Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Shaun (pictured on rope climb during 31HeroeWOD) attempted his first FRAN yesterday................ HOW DID FRAN TASTE SHAUN?!?!?! Awesome work buddy!!!!!

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Denis will be hosting an Olympic Lifting Night @ CFD –  TONIGHT – THURSDAY, Jan. 5/12 @ 7pm. Come join-in for some great learning and practice!!

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There will be a group workout at CFD on Saturday, Jan. 7/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Clean
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

C'est beau les femmes!! Mother and daughter attacking those head-stands!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Jan. 4/12 @ 7:45pm.

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Denis will be hosting an Olympic Lifting Night @ CFD –  THURSDAY, Jan. 5/12 @ 7pm. Come join-in for some great learning and practice!!

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There will be a group workout at CFD on Saturday, Jan. 7/12@ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Clean
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Nadia Shatila 13 rounds (Mary), Connor Martin 12 rounds + 2 pull-ups (Mary), Kim Malz 11 rounds + 3 pull-ups (Mary), Keegan Martin 11 rounds (Mary).
Post your choice of girls and rounds completed to comments.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

some of the AMAZING gang who took part in CFD`s Group WOD this past Saturday... scroll in on white board to find out what they did, if you dare!!!! EXCELLENT work by everyone!!!!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Jan. 4/12 @ 7:45pm.

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Strength:
Deadlift
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Fran
21-15-9 reps, for time:
■Thruster 95 lbs
■Pull-ups

Skill work: Muscle-up (progression)

Have fun!!  Post your results to comments.

CFD and its trainers wishes to all a very happy new year 2012!!  Safe celebrations!!  CFD et ses entraineurs souhaitent a tous une tres heureuse annee 2012!!  Soyez prudents en fetant!!

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Reminder to look at our schedule for during the holidays.

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There will be a group workout at CFD on Saturday, Dec . 31/11 @ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

“Ricky”
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

Aryan Barto 14 rounds + 3 pull-up, Aja Barto 13 rounds + 5 press.
Post rounds completed to comments.

Skill work: pick your demon (5 minutes)

POST YOUR RESULTS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! thanks!!!

Great work Gab on forward rolls!!

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 There will be a group workout at CFD on Saturday, Dec . 31/11 @ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

****WOD SHOULD TAKE APPROX. 1hr++****

“Hidalgo”
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman
42:38 (95lb clean, 25lb lunge).
Post time to comments.

Skill work: pick your demon (5 minutes)

POST YOUR RESULTS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! thanks!!!

SORRY FOR POSTING SIDEWAYS!! COULD NOT ROTATE PICTURE!! ARGH!!

CONGRATS TO ASHLEY W. FOR TAKING 1ST PLACE IN CFD’S FALL 2011 ZONE/PALEO CHALLENGE!!  ASHLEY WON $100, ONE FREE MONTH AT CFD, AND A CFD SHIRT!!  WAY TO GO ASHLEY, AND GREAT WORK BY ALL!!!  ‘TIL THE NEXT CHALLENGE!!

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Reminder to look at our schedule for during the holidays.

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT – Wednesday, Dec. 28/11 @ 7:45pm.

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Strength:
Clean
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
Post time to comments.

Skill work: Muscle-up (progression)

Have fun!!  Post your results to comments.

Congrats on your first MU!!!

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Reminder to look at our schedule for during the holidays.

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Dec. 28/11 @ 7:45pm.

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Strength:
Deadlift
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.
Post rounds completed to comments.

Skill work: Muscle-up (progression)

Have fun!!  Post your results to comments.

In the spirit of the holidays, Santa joined us for some push-ups!! Lisa, no time for napping!!!

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CFD wishes everyone a very merry and safe holiday season and great health, joy and success for the new year!!  CFD souhaite a tout le monde une tres joyeuse saison des fetes, ainsi que la sante, le bonheur et des grands succes pour la nouvelle annee!!

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Reminder to look at our schedule for during the holidays.

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There will be a group workout at CFD on Saturday, Dec . 24/11 @ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
For time:
10 Muscle-ups (or 40 pull-ups/ring rows + 40 dips/push-ups)
75 pound Push press, 100 reps
Row 1000 meters

Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments.

Skill work: Muscle-up (progression)

Have fun!!  Post your results to comments.

some of the Ladies from the 5pm crew.

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Reminder to look at our schedule for during the holidays.

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Denis will be hosting an Olympic Lifting Night @ CFD –  TONIGHT – THURSDAY, December 22/11 @ 7pm. Come join-in for some great learning and practice!!

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There will be a group workout at CFD on Saturday, Dec . 24/11 @ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Josh Everett 6:30, Kristan Clever 11:07 (95lbs). Post time to comments.

Skill work: Muscle-up (progression)

Have fun!!  Post your results to comments.

part of CFD's "Early Bird" crew!!

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Reminder to look at our schedule for during the holidays.

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Dec. 21/11 @ 7:45pm.

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Denis will be hosting an Olympic Lifting Night @ CFD –  THURSDAY, December 22/11 @ 7pm. Come join-in for some great learning and practice!!

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There will be a group workout at CFD on Saturday, Dec . 24/11 @ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Clean
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
21-15-9 reps for time of:
135 pound Clean
GHD sit-up

Greg Amundson 3:50, Scott Puckett 4:24. Post time to comments.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Apologies to everyone for not having posted sooner!!  Our computer is not cooperating!!!  Maybe Santa will be generous with us !!  hahahah!!

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Reminder to look at our schedule for during the holidays.

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Dec. 21/11 @ 7:45pm.

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Strength:
Deadlift
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
As many rounds as possible in 15 minutes of:
20 lunges
5 handstand push-ups

Skill work: Muscle-up (progression)

Have fun!!  Post your results to comments.

Lachez-pas!!

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Reminder to look at our schedule for during the holidays.

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Strength:
Front Squat
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42.
Post time to comments.

Skill work: pick your demon (5 minutes)

POST YOUR RESULTS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! thanks!!!

HAVE A NICE WEEKEND!!

Nice work gang, keep it up!!!

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There will be a group workout at CFD – TOMORROW, Saturday, Dec . 17/11 @ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Skill work: pick your demon (5 minutes)

POST YOUR RESULTS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! thanks!!!

Lori, hanging out after her WOD

There will be a group workout at CFD on Saturday, Dec . 17/11 @ 10:30am – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Three rounds for time of:
7 Muscle-ups (or 28 pull-ups/ring rows and 28 dips/push-ups)
35 pound Dumbbell thruster, 21 reps (or kettlebell)

Rob Orlando 4:57, Kristan Clever 6:58, Rebecca Voigt 8:34, Andrea Ager 8:41.
Post time to comments.

Skill work: pick your demon (5 minutes)

POST YOUR RESULTS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! thanks!!!