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Tuesday Elements (all gyms) A. Front Squat: 12,10,8,6; rest
Tuesday Elements (all gyms) A. Front Squat: 12,10,8,6; rest 120 seconds - build per set + 3 rounds not for time; 10 overhead squats - moderate weig...

We are proud to introduce two new programs starting this
We are proud to introduce two new programs starting this 2015! CFDC SPORTS TRAINING This program is for anyone who has competed in CrossFit at a Reg...

Wednesday Elements (all gyms) 8 rounds for time of; 10 box
Wednesday Elements (all gyms) 8 rounds for time of; 10 box jumps - 24/20 20 walking lunge steps 30 double unders Performance (Fondren) each set f...

Wednesday Elements (all gyms) 5 sets, not for time; 5-7
Wednesday Elements (all gyms) 5 sets, not for time; 5-7 deadlifts (no touch and go) ALAP front leaning rest on rings 15 knees to elbows/toes to bar...

Thursday Elements (all gyms) 3 rounds each for time: 12 DB
Thursday Elements (all gyms) 3 rounds each for time: 12 DB thrusters, 45/30 400m run rest 2 minutes between sets + rest 5 min + 3 rounds each for t...

Mondaysde Elements (all gyms) in 5 minutes; 400m run 20
Mondaysde Elements (all gyms) in 5 minutes; 400m run 20 burpees rest in the time remaining + in 5 minutes 400m run 30 box jumps in the time remainin...

Wednesday Elements (all gyms) a1. deadlift: 7,7,6,6,5,5; go
Wednesday Elements (all gyms) a1. deadlift: 7,7,6,6,5,5; go up in weight each set, 2 seconds pause on the ground b/t reps; rest 60 seconds a2. wall ...

Friday Elements (all gyms) 2000m row TT Performance
Friday Elements (all gyms) 2000m row TT Performance (Fondren) a. strict press: 5 reps on the minute x 8 minutes; building each set b1. horizontal ...

Tuesday Elements (All gyms) For time; 400m run 30 box
Tuesday Elements (All gyms) For time; 400m run 30 box jump, step down 30 ab mat sit ups 30 burpees 400m run Performance (Henderson) The Chief 3 mi...