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The Skookum!

Registration is LIVE for the Skookum at the Lake,  a one-day Fitness competition to be held on the top floor of the Cd’A resort parking structure on October 12, 2013. CFCDA is teaming up with Predation CF of Spokane and Dialed, Organized & Happy (a local CFer/event coordinator) to make

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1/2 of 11.5

Klokov getting intimate with 205kg (452 pounds) This Saturday CFCDA will be participating in a workout in honor of the 19 hotshots killed on June 30, 2013 in Yarnell, AZ. There is no cost to participate, but if you would like to donate you can go to hotshots19.crossfit.com -100% of all donations

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Return of the Mack

This Saturday CFCDA will be participating in a workout in honor of the 19 hotshots killed on June 30, 2013 in Yarnell, AZ. There is no cost to participate, but if you would like to donate you can go to hotshots19.crossfit.com -100% of all donations will go to the families of the

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Return of the Skunks! Competitor Class, beginning this WEDNESDAY at 5:30

As the summer winds down, the competitive CrossFit season starts gain some momentum- with numerous local and regional throwdowns leading into The Opens, Regionals, and hopefully, The Games. One of the most effective methods of improving your game, no matter what sport you choose, is to surround yourself with athletes

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Breaking Bad

This Saturday CFCDA will be participating in a workout in honor of the 19 hotshots killed on June 30, 2013 in Yarnell, AZ. There is no cost to participate, but if you would like to donate you can go to hotshots19.crossfit.com -100% of all donations will go to the families of the

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Running Amok

WOD: Running Amok in teams of two; one run 800m (t0 the fire station and back) while the other works. The work to be completed is: atlas stone-to-shoulder, 3 reps each side OR DB burpee, 10 reps; 50 double unders OR 150 singles; ab disc OR bear crawl, 40 yards (down

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Griptastic

Warm Up:  partner medball tosses! Skill: clean and jerk complex  10 sets, starting with 40% of your 1RM -halting clean deadlift (pause below the knee) -flat footed pull -hang clean -push press -jerk (push or split) Skill Option: same as skill; with DB’s WOD: Griptastic 10-1 reps of: hang squat

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Sled City

Warm Up:  glute activation, kettlebell style Skill: RDL and BBHT 10-10-10 romanian deadlift then, add weight and 10-10-10 barbell hip thrust Warm Up:  glute activation, kettlebell style Skill: RDL and BBHT 10-10-10 romanian deadlift then, add weight and 10-10-10 barbell hip thrust *add weight from last week, use your last

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12.1

Warm Up:  in teams of three, alternate -banded strict press x10 -scap push up x15 -L rotations x15 for three rounds. Skill: pressing strict barbell press 10-10-10, with 3′ mobility between each set. Sets of 10 ascending (try to add weight from last week). or handstand pushup 10-10-10 with 3′

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Strictly Wallballs.

Warm Up:  med ball run, 200 standard 200m squat toss partner burpee ladder, 1-8 reps. Skill: snatch complex 10 rounds of: flat footed snatch pull hang power snatch snatch balance snatch Skill Option: overhead mobility and strength 5 rounds: 2 turkish get-ups, each side 5 box step-ups, with KB in

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