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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Monday's board!

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That was a tough one today! Especially those heavy squats in the strength...way to get after it though guys!! Now, on to our Tuesday WODs... Tuesday June 18, 2019 CrossFit (7am/9am/5:30pm/6:30pm/7:30pm) Strength/Pre-WOD: Every 3 minutes, for 18 minutes (6 sets) of: 25/18 Calories (or 400m Run) *Power Snatch Sets 1-2 = 10 Power Snatch @ 50-55% of 1-RM Snatch Sets 3-4 = 7 Power Snatch @ 60-65% Sets 5-6 = 4 Power Snatch @ 70-75% WOD: “Dip, Press, and Surf” 21-15-9 Dips (ring or bar) Push Press 65/75 Hand-release Surfers* *For the HR surfers, you will start as if you are doing a HR burpee. Instead of coming to your feet and going into a jump, you will come to your feet with your hands above the waist…surfer stance for bonus points! CrossFit Endurance (6am) 6 RFT: 400m Run/Row (alternating rounds) 21 Wall Balls/MB chest-to-overhead (alternating rounds) 12 Burpees/Inverted Burpees (alternating rounds)

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Here are your Monday WODs! Monday June 17, 2019 CrossFit (6am/7am/9am/12:15pm/5:30pm) Strength: Every 90 seconds, for 12 minutes (8 sets): 3 Front Squats + Jerk @ 90% of 1-RM C&J *Alternate between 20 second hollow hold and 20 second plank hold in between sets WOD: Choose your toy! Option #1: DB Version: 10 RFT: 3 Devil’s Press 35/50 6 DB Lunges (2-DBs) 9 T2B Option #2: Barbell version: 10 RFT: 3 C&J 95/135 6 Back Rack Lunges 9 T2B Endurance WOD (6:30pm) Buy-in: 800m Run or Row Then, 5 rounds of: 10 Pull-ups 20 Box Jumps 20/24 30 Marching Lunges Cash-out: 800m Run or Row On-Ramp (7:30pm)

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All the KBs. Saturday’s whiteboard.

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Chipper Friday has arrived! Friday June 14, 2019 CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm) Chipper Friday! An Assault Fitness Benchmark WOD… “30 Caliber” For Time: 30 calorie Assault Air Bike 30 Box Jumps 20/24 30 Kettlebell Swings 35/53 30 Jumping Pull-Ups 30 Push Presses 35/45 30 Knees-to-Elbows 30 Wall Ball Shots 14/20 30 Back Extensions/Superman 30 Burpees 30 Lunges 30 calorie Assault Air Bike NOTE: If bikes are not available, you can also complete the calories on the rower. Rowing equivalents will be 40 calories for ladies, and 60 calories for men. "30 Caliber" is a benchmark WOD created as a challenge workout from Assault Fitness for their Assault WOD series. They first posted the workout on Instagram (@assaultairbike) on July 2, 2015. The workout involves many of the same movements and has a similar rep scheme as the classic "Dirty Thirty" WOD, but the movements are in a different order and the classic version doesn't involve Assault Bike.

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Wednesday’s whiteboard

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Tuesday’s whiteboard!

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Wednesday's Stamina WOD! Wednesday June 12, 2019 CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm) Stamina Day! For time: 600m Run 50 Singles 50 Single Leg Singles 50 DUBs 20 Deadlifts 155/225 20 OTB Squat Thrusts 20 Ring Dips 30 Kettlebell Swings 35/53 30 Goblet Squats 35/53 30 KB Step-ups to 20 inches (for everyone) 20 Ring Dips 20 OTB Squat Thrusts 20 Deadlifts 155/225 50 DUBs 50 Single Leg Singles 50 Singles 600m Row

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