Browsing category Blog

The Rundown+Heart and Barbell Club

This pic looks like a still from a Tarantino film. Badass ladies! READ THIS LINK! We need your help in setting up Front Desk. Warm Up shoulder prep; ankle prep. Skill: weighted pull up 4×5, with 1x max banded chest to bar finisher no pullups? no problem: 5×4 negative pull

Read More

Skookum Team Final

Check out the fancy new back end system! Read this important post if you have not 1. signed your e-waiver or 2. transferred your CC info over to the new system! Warm Up: med ball run Skill: 3 rounds, not for time 10 unbroken handstand push up 10 unbroken pistol,

Read More

Activate your Front Desk profile

We have recently switched our back end software to a company called “Front Desk.” Please confirm your account at https://crossfitcda.frontdeskhq.com/welcome, and then enter your email address. If the link doesn’t work, copy and paste it in your browser. Here’s what will happen next: 1.     You’ll receive a verification email with another

Read More

Important Info About Front Desk!

Now that most of you have activated your profile in our new software “Front Desk”, here are a few more important items we need from you along with some cool features. (If you haven’t activated your profile yet, here click here for instructions). 1) Please enter your payment info into your

Read More

A Made Man

Reminder- no class this Saturday, as we’ll be hosting The Skookum! Please come by to cheer on your fellow CFCDA Athletes!   Warm Up: line drills. Skill: hang cleans  warm up, then EMOTM, for 10′, 3 unbroken hang cleans. Skill Option: breathing ladder lateral swing x10 each side KB swing,

Read More

Tag Team Kelly

Click here to watch Coach D compete in the first episode of Maximum Warrior 4! Reminder- no class this Saturday, as we’ll be hosting The Skookum! Please come by to cheer on your fellow CFCDA Athletes! Warm Up: med ball run Skill: ass-ist 3×10 romanian deadlift 3×10, 1×15 BB glute

Read More

Sunny Day Sled Day+Competitor WOD

Warm Up: Turkish get up, 1×5 each, 1×3 each. Skill: pull ups  pull up technique, kip tech. When to kip? weighted pull up, 5×5 or negative pull up, 3×5, and banded pull up, 1x max WOD: Sunny day sled day In teams of 4, with two starting on the sleds

Read More

The Heart and Barbell Club!

Great news Tribe! We have decided now is the time to implement the “Heart and Barbell Club!” This class will be held every Tuesday alongside the 6:30 pm class- RSVP just like you would for the CrossFit class, and you will have the choice of either the “H&B WOD” or

Read More

Skookum Prep/The Legs, They Burn

James Fitzgerald, aka OPT, get stuck in the sweaty manwitch post OPTathlon- last weekend, Scottsdale, AZ.  Warm Up:  Skookum athletes: movement review and Q/A, Errybody else: burpee-over-buddy, x10 full squat (prior to jump) junkyard dog, x5 Skill: Skookum Prep 10′ for warm up 1′ to set weight for clean and

Read More

OPTathlon

Warm Up: thoracic mobility hip and ankle mobility Skill: 10′ to find a heavy C&J 10′ for warm up, then 10′ to find a heavy Clean and Jerk Skill Option: Clean and Jerk tech 10′ for clean tech 10′ for jerk tech (push and split) WOD:  Row 500m rest 90″

Read More

Find Us