CFD Members

For our current members. Use this page to manage your account, check the schedule, and view the WOD

Member Portal

Use this link to login to PushPress to manage your account and update your billing information.

Schedule

Check the schedule and see when the next class is.

WOD

Saturday, April 13th

CrossFit

Warm Up

2 Rounds
2:00 Row/AB/Ski/Run
:30 Adductor rock + :30 static hold
5 Bird Dogs RL
5 KB Glute Bridge
5 KB Goblet Squat
5 Gorilla Rows RL

Notes:

MetCon

In Partners
Accumulate 100 Cals
P1: 10 Cal Ski
P2: Rotational Slam Ball
P1: 10 Cal Row
P2: Foot Elevated Plank
P1: 10 Cal AB
P2: KB FR/OH Hold
Accumulate 1000M
P1: 100M Shuttle
P2: Ab Wheel Rollout

Notes:

Recovery

50 Banded Good Mornings
50 Seated Banded Rows
50 Banded Pull Thrus
50 Seated Banded Rows

Notes:

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