Description
Our philosophy at CFD is training fitness in EVERY dimension, without favouring one at the expense of another. We highlight the fact that the goal of CrossFit is to create a broad, general, and inclusive fitness. It is not about training your strengths and forgetting your weaknesses, or about training your favorite exercises while forgetting about those you don’t like. CrossFit is rather about increasing your fitness across broad domains so you can be best prepared for any physical encounter – the unknown and the unknowable. This leads to improvements across all 10 dimensions of fitness – cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. By increasing our work capacity across all dimensions of fitness, we will increase our ability to tolerate a high workload and to recover sufficiently for the next workout or physical encounter.
240 SE 2nd Ave.
Delray Beach, FL 33444
404-304-0170

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Saturday’s whiteboard! 😜

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Practice makes perfect!! GO FERN!!

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Friday Fitness Fun with friends! - Jeremy Plummer

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Thursday’s board!

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We are going site-seeing for Chipper Friday to all the cities!! Going to be a fun time! Here is your Chipper Friday WOD below. Please make sure you get a key tag from one of your coaches if you haven't already! Mandatory checkins start on Monday April 30th! Friday April 20, 2018 CrossFit (6am/7am/10am/12:15pm/5:30pm/6:30pm) SNATCH CITY!! For time: 10 Power Snatches 200m Run 10 Hang Power Snatches 200m Run 10 Squat Snatches 200m Run 10 Hang Squat Snatches 200m Run Then... PRESS CITY!! 10 Strict Press 20 DUBs 10 Push Press 20 DUBs 10 Jerks 20 DUBs 10 Thrusters 20 DUBs Then... CURTIS CITY!! 10 Curtis P Complexes!! *Curtis P = Hang Squat Clean + Lunge (left) + Lunge (right) + Push Press Prescribed weight for all barbell movements = 65/95

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Wednesday's board...Murph prep lookin good!

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Thursday's WODs!! Thursday April 19, 2018 CrossFit (7am/9am/5:30pm/7:30pm) Strength: 3x10 Front Rack Lunges 3x10 Strict TTB 3x10 Banded Pull aparts WOD: 3 RFT: 15 Deadlifts 95/135 12 Front Squats 9 Floor Press 6 OTB Burpees 30 second handstand hold against wall Endurance WOD (6am) 5 RFT: 10 Burpees 20 Calorie Row 30 Marching Lunges 40 Singles 10 Inverted Burpees 30 second handstand hold against wall Unloaded WOD (6:30pm) Strength: Same as Crossfit, but with KBs or DBs for front rack lunges Partner WOD! Grab a pet KB which will join you for the whole workout! One partner must hold the KB off the floor the entire time. If the KB touches the ground…10 burpees each! For time: 100 calories 100 Push-ups 200 Mountain Climbers 200 Unders 100 Squat Jumps 100 Ab-mat Sit-ups 600m Run (together) KB weight: 53/70

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In preparation for Murph in T-42 days...is your your Wednesday stamina! Also don't forget about yoga/flexibility training with Lexi at 6:30pm! Wednesday April 18, 2018 CrossFit (6am/7am/10am/12:15pm/5:30pm) For time: 600m Run (loop around block) 5 Rounds of Cindy* 5 x 5 T&G Power Cleans 95/135 5 Rounds of Cindy 600m Run (loop around block) *Cindy = 5 pull-ups + 10 push-ups + 15 air squats Let's get after it!! Also please don't forget to get a key tag from one of your coaches if you haven't done so already! Mandatory check-ins start April 30th! Thanks guys :) Yoga (6:30pm) On-Ramp (7:30pm)

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Here are your Tuesday WODs! Also, if you haven't received a key tag yet, please talk to one of your coaches. We are going to start making check-ins mandatory prior to starting class on Monday April 30th, so we hope to have everyone equiped before then! Tuesday April 17, 2018 CrossFit (7am/9am/5:30pm/6:30pm/7:30pm) Strength: Bench Press Build to a max rep set at 80% Reduce reps by 25% for an additional 3 sets WOD: AMRAP Ladder in 15 minutes: 3-6-9-12...etc. Calories KB Snatch + Thruster Complex 35/53 (each arm) Underhand grip pull-ups CrossFit Endurance (6am) 5 Rounds of: 500m Row or Run 50 Foot Bear Crawl 50 Foot OH Lunges 25/35 50 Foot Crab Walk Then, 10 rounds of: 10 DUBs (sub = 20 singles) 5 Over-your-rope Burpees

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Another cute week of WODs coming right up! And it all starts with Monday :) Monday April 16, 2018 CrossFit (6am/7am/10am/12:15pm/5:30pm) Strength: Emomx10 1 back squats @90+% Next week were maxing out! WOD: 4 RFT: 200m Run 12 Back Squats 135/205 12 Jerks 95/135 *20 minute cap Endurance WOD (6:30pm) AMRAP in 40 minutes: 10 Kb Thrusters 18/26 10 KB Deck Squat Box Step-Overs 18/26 20 Calories 20 Rower Knee Tucks 30 Push-ups 30 Mountain Climbers 40 Second plank hold 40 DUBs (sub 120 singles) Goal = 4+ Rounds! On-Ramp (7:30pm)

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Sunday funday!

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