Monday March 30, 2020


Our Zoom Class Schedule Is Here!

We are excited to be offering virtual classes daily! 

Three classes daily 6:30am, Noon, 5pm – Monday to Friday
Saturday- Community WOD at 9:30am

How will it work?
Your Coaches will lead a “class” complete with warmup, WOD and mobility

All you need to do is click on this link for the time you wish to participate in….. so grab your friends and meet each other virtually.




Added Bonus Monday to Friday 7:30-8 (except Wednesday)
SIP AND STRETCH – grab a beverage and connect with CFD members while we chat and stretch


WOD without equipment
2 Sets- 3 Rounds
400m Run or 1:30 High Knees
15 Burpees
30 Alt. Reverse Lunges
-rest 3:00 Mins b/t sets-

WOD with equipment
2 Sets- 3 Rounds
400m Run
15 lateral Burpees over DB
15 DB Reverse lunges (right leg/left leg)
-rest 3:00 Mins b/t sets-
Post scores to comments 

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death”



6 thoughts on “Monday March 30, 2020

  1. 24:55

    2 Sets- 3 Rounds
    90sec of shuttle runs in my basement
    15 lateral Burpees over KB
    15 KB (14kg) Reverse lunges

  2. I wanted to play with my new stuff, sooo…

    5 Rounds
    40 Double Unders
    30 Box Jumps
    20 KB Swings (@35lbs)
    10 Burpees
    * rest 1 min*
    Time: 25:20

    50 Squat Cleans @85lbs
    Time: 08:30

  3. This was more of a gaser than I expected.

    AMRAP in 20 minutes of:
    4 Ring Muscle-ups
    8 Box Jumps (24/20)
    12 Calorie Assault Bike

    10 Rounds + 4 muscle-ups and 8 box jumps.

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