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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Tuesday whiteboard!

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Monday’s board!

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Here are your Tuesday WODs! Another barbell-less WOD to let our floor rest...but not our bodies! Thanks for your cooperation with staying off of the area that is under repair! Tuesday Jan. 15, 2019 CrossFit (7am/9am/5:30pm/6:30pm/7:30pm) Strength: Week 2, Day 4 BACK SQUAT 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% Assistance: 5 x 5 Pause Squats (3-sec) @ 55% 1RM 3 x 5/leg Single Leg Deck Squat Jumps WOD: Another barbell-less day, to let our floor rest 😊 3 Rounds: 200m Run 7 Pull-ups + 7 T2B + 7 C2B Pull-ups Directly into… 3 Rounds: 7 Renegade Man-Makers 20/30 3-2-1 Rope Climbs *Renegade Man-Makers: Push-up, Row (right), push-up, Row (left), power clean, push press CrossFit Endurance (6am) 21-18-15-12-9-6-3: Calories Burpee Box Jumps 20/24 200m Run Jumping Pull-ups

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The demolition has begun...goodbye sink hole! Thanks so much to @matty_cam and @cparf for all your help!!

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Sunday fun day!

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Hey hey CFD athletes! Here are your Sunday WODs! Sunday Jan. 13, 2019 Endurance WOD! (9am) Buy-in: 2 mile run…yup! Then: 5 Rounds of: 10 Calories 10 Suspended knee raises (from rings) 10 Marching Lunges 10 Push-up Shoulder Taps (Push-up, tap left, tap right = 1) Cash-out: 200 DUBs … yup! Crossfit (10am) Strength: Wendler Week 2, Day 2 DEADLIFT 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% Assistance: 3 x 8/leg Single Leg Deadlifts 3 x 10 Straight-leg Incline Hip Thrust (https://www.youtube.com/watch?time_continue=7&v=IunOk7wikeI) WOD: 1-2-3-4 Muscle-ups Squat Clean + Front Squat 95/135 4-3-2-1 Squat Snatch + Overhead Squat 95/135 Rope Climb

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Nice work today on that hero WOD Cigo! Saturday’s whiteboard.

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Friday's board 👍👍

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Hey CFD athletes! Anyone need a massage this weekend? Check out Delray Beach CRYO's great misseuse with this special offer!

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Thursdays whiteboard!

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