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

Thursday, October 1st

CrossFit

Warm Up

In partners
30 medball sit ups
30 medball squat passes
3 medball bear crawls (each)

Notes:

Barbell Club

A) 4x3 clean pulls
B) 4x(3+1) push press +split jerk
C) Every 30sec x10
1 Clean and jerk
D) 60 hip extensions

Notes:

Recovery

25min AMRAP
10cal Ski
20 Step ups
10cal Bike
20 KBs
10cal row
20 Sit ups

Notes:

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