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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Here is your Sunday morning EWOD and another chance to get after the last WOD of the 2019 CrossFit Open, 19.5! Sunday March 24, 2018 **THERE WILL BE NO 19.5 PERFORMANCES DURING THE 9AM CLASS. Endurance WOD! (9am) 4 RFT: 1000m run or row 100 reps (see below) Round 1: 5 rounds of 10 squats + 10 lunges Round 2: 5 rounds of 10 pushups + 10 burpees Round 3: 5 rounds of 10 hollow rocks + 10 orange squeezers Round 4: 5 rounds of 10 box jumps + 10 step ups 20/24 Crossfit (10am) 19.5 Re-do Another chance to complete for the first time, or better your score, for Open WOD 19.5! Coaches will be available to judge. We will warm up as a group and then get after it! If you don’t want to do or re-do 19.5, feel free to use this time as an open gym hour. You can make up any strength sessions or WODs that you missed this week!

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Friday's board!

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Awesome Wednesday!

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It's a stamina day pyramid chipper! Stay dry out there everyone! Wednesday March 20,, 2019 CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm) Stamina Day! For time: 100 Singles/DUBs (alternate every 10 reps) 80 Mountain Climbers 60 Air Squats/Squat Jumps (alternate every 10 reps) 40 Ab-mat Sit-ups 30 Calories 20 Burpees 10 Deck Squat to Jumping Pull-up 20 HR Push-up Shoulder Taps 30 Calories 40 KB Swings 35/53 60 Marching Lunges/Split Jumps (alternate every 10 reps) 80 second side plank hold 100 Single leg singles (alternate legs every 10 reps) On-Ramp (7:30pm)

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Monday's board!

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Happy St. Patty's Day! Here are your Sunday morning WODs! Sunday March 17, 2019 Endurance WOD! (9am) Four Leaf Clover 3 Rounds for Reps: 2 mins of Burpee Box Jumps 20/24 2 mins of DUBs 2 mins of Calories 2 mins of Single Leg Deck Squat Jumps to 45# plate (sub regular deck squats) 2 mins to run 400m (counts as 20 reps if completed Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Crossfit (10am) 19.4 Re-do Another chance to complete for the first time, or better your score, for Open WOD 19.4! Coaches will be available to judge. We will warm up as a group and then get after it! If you don’t want to do or re-do 19.4, feel free to use this time as an open gym hour. You can make up any strength sessions or WODs that you missed this week!

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