15g of Grass-fed Collgen Protein supports healthy joints, skin/hair/nails, and gut function, MCT oil for cognitive fuel, metabolic function, L-Theanine supports calm focus and memory, Hylauronic acid and Coconut Extract rejuvenates and hydrates skin, naturally balances electrolytes. Phone. So, when we hear words and witness actions that contradict our beliefs and that are hurtful and threatening to the people we care about, we must speak up and take action. It actually impacts how your body feels, and how you feel in your body. - By now all of you should be using Zen Planner to register for classes. Ground to Sky / Twisting Spider-Man  / Lite Jog(or other cardio) / Wrist mobility  / Sit-ups, 5 Power Cleans + 5 Hang Power Cleans (start with empty bar and build to workout weight), **Wear a weighted vest if you have one (we have a couple extra at the gym if anyone wants)**, 2sets of: 3 Pull-ups + 6 Push-ups + 9 Air Squats, 5 Front Squats / Push Presses / Thrusters (build to Part 2 wt. Courses Near You; Certificate Courses; Certifications; Online Courses ; Preferred Courses; Games; Shop; Quarterfinals; Leaderboard; Workouts; Media; Competitions; On-Site Info; the sport of fitness. Our future with CrossFit is uncertain at this time, but be assured- without the word CrossFit in our name, we will always be the same amazing group of individuals that love and support one another. row, 8 ground-to-overhead(95/65) + 10 bar-facing burpees, 500m Row + 15 Double KB Front Squats (53/35) + Max pullups in remaining time, lass Times - 6a/8a/9a/10a/430p/530p/630p/730p. In our experience, we believe we are all designed to be perfect, optimal, fuel-efficient beings. We recommend using a quality electrolyte drink such as LMNT listed below. Fall Schedule Changes/Upcoming Events Starting Tomorrow. If not, do :40on/:20off and use:* a broomstick for OHS's* use a pair of db's for the row and the front squats (or do :30 single-arm per arm I you only have 1db)* jump and tap sides if you don't have a jumprope, Part 2 - substitute a :45sec Wall Sit with arms extended overhead for the bike and sub a snatch or clean and jerk with a dumbell or other object, Sunday January 31, 2021Class Times – 8a/9a/10a.Partners alternate 2min work/2min rest at each station. United States. With this in mind. In addition to treatments, Frank can consult with your coaches to recommend exercise modifications as needed and prescribe therapeutic exercises as an adjunct to your normal fitness routine. Each workout has a scaled option, so everyone can do the Open. Website. Most popular electrolyte drinks on the market are high in sugar and have low amounts of electrolytes and miss the mark on the “optimal ratio. CROSSFIT – CrossFit produces incredible physical benefits changes by combining high intensity cardio, a variety of strength movements, gymnastics and more. A” at a previous gym, and like CFSD they became family. CrossFit Seize the Day was founded to bring CrossFit… Contact: Jeff Blasko. For time:400m Runfollowed by 3rds of: 5 Deadlifts (275/185) + 7 Burpee Pull-upsFollowed by:800m Runfollowed by:3rds of: 5 Deadlifts (275/185) + 7 Burpee over Barfollowed by:400m Run(scale deadlift to 65%), Wednesday May 5, 2021.Min 0-6: amrap of:10/8cal Bike10 DB Step-overs (50/35)(24/20)-rest 5min-Min 11-18: 3,6,9, etc...TTBPower Snatch (95/65)-rest 5min-Min 23-25;  2min Row for max calories.Tuesday May 4, 2021Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p.4-5rds:a) Chinese Row x 8-10 repsb) Nose to the Wall Handstand x :30c) Crab Walk x 25’ (both directions).Part 2 - for max reps:2min of DU’s 2min cal Rower2min DB Hang Squat Cleans (35/25)2min cal Rower2min of DU’s, Monday May 3, 2021Class Times - 5a/6a/8a/9a/10a/430p/530p/630pCF Teens – 730p.Part 1 - Grip Strength Drills / Pull-up ProgressionsPerform one set with a pronated grip (pull-up) and the other with a supinated grip (chin-up)2 x :20s bar hang2 x :10s flex hang (hold at the top)2 x 3-5 negative pull-ups (lower down slowly)2 x 4-10 strict pull-ups, .Part 2 – for max reps2min calories Ski erg2min KBS2min Strict K2C2min KBS 2min calories Ski erg, .Sunday May 2, 20218/9/10 - Move For Melanoma WOD benefitting Mollie's Fund - guests are welcome1115a - CF Teens, Saturday May 1, 2021.For time10 ->1  Overhead Squats (95|65)10 Weighted Rope Jumps1->10 K2C / TTB.Friday April 30, 2021Part 1 - E6MOM - each for timeMin 0-6: 30/24cal Row + 10 HSPU’s + 21 Front Squats (95/65)Min 6-12: 30/24cal Row + 10 HSPU’s + 15 Front Squats (115/75)Min 12-18: 30/24cal Row + 10 HSPU’s + 9 Front Squats (135/95)Min 18-24: 30/24cal Row + 10 HSPU’s + 6 Front Squats (165/115), .Thursday April 29, 2021'Bro Workout'  .Part 1 – build to a 5-rep deadlift.Part 2 – build to a 8-rep bench press.Part 3 – 4rds of:Alt. We hope you like them!!. Open workouts heats will be available Friday nights, as well as over weekend. In fact, without CrossFit, the Coach’s and I would not likely have had the opportunity to build the incredible CFSD community we have today. Only one partner works at a time. If possible join Zoom from a laptop/computer and play Bingo on a separate device (Phone, Ipad, etc.). ), 100’ Waiters Carry + 10 Strict Press(per arm), 2 sets x reps - Hang Power Clean/F Sqt/Hang Sqt Clean/Push Press, a) 50m Farmers Walk/Waiters Carry (per side), c) DB/KB Shrugs x 8-12 reps (1-2sec squeeze at the top), 50m Farmers Walk/Waiters Carry (per side), 6x DB Push Press / Deadlifts / Step-overs - start lite and build, *scale run and weight as needed to be fast*, 10 Single Arm DB Power Cleans (right-arm)10 Tuck Crunches. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. Work steady and smooth throughout. We will be holding a Powerlifting meet at CFSD this Sunday at 11am. We will continue to observe the situation and communicate to you the actions we feel we need to take. CrossFit is a full-body workout that builds strength while taxing your metabolism through high-intensity cardio. After completing the program, he became one of the few residency-trained orthopedic physical therapists practicing on Long Island. Start off by clicking the "Install Netflix Party" button. That’s what you’re going to get from us and from this 30 Day Reboot! Rest as needed. This is not a time to be divided. V-Crunch + :20 arch hold. We have purchased 2 large tents to shield you from the wintery weather. 3rds x 1min max reps at each station. If doing solo, your rest time = your work time, * Sprints ( goal no more than 1min per sprint – you may scale to a shorter distance – or another cardio), ** Clean & Jerk – alternate arms if using 1 db/kb, C&J – 5reps each: Hang Clean/Push Press/Front Squat/Push Jerk, ** start lite and build to workout weight, 1 Rd DT – 12DL’s + 9HPC’s + 6S2OH(pick load), ** pick a wt. Please fill out the form below and it will email us directly, or feel free to call us at 516-855-8514 for immediate assistance. You may need to park on LB Rd as parking may be limited in the lot. For time: ... 10 Kettlebell Deadlifts (53/35) 10 Sumo Deadlift High Pulls. .Wednesday April 21,  2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730p. 5x w/Empty or Lite Bar – Hang Power Clean/Press/F Sqt/Push Press/Power Clean/Jerk, 250m Run  + 6 Front Squats (135/95) + 6 KBS (70/53)250m Run + 9 Front Squats + 9 KBS250m Run + 12 Front Squats + 12 KBS, 250m Run + 9 Front Squats + 9 KBS250m Run + 6 Front Squats + 6 KBS, 30 KB Front Rack Squats (15/arm)30 Kettlebell Swings, :20-30swd Superman Hold / Hollow Hold / Bottom of Squat Hold, 10x KBS / Front Sqt (rt) / KBS / Front Sqt (lt), Recently we had posted a statement denouncing some unfortunate comments and actions shared by CrossFit’s Founder and CEO Greg Glassman. to something that can be performed unbroken in the earlier round and scale pull-ups as needed, * weights/movements will be scaled based on athlete’s ability *, Min 0-1:  5 Burpee over bar+ Max Thrusters (95/65), Min 4-5:  5 Burpees over bar + Max Thrusters, * weight/burpees will be scaled based on athlete ability *, * reps and wt. or. Press alt + / to open this menu. 2) Log-in (or Create an account if you are new to the Games). or. Part 1 - Build to a challenging 2-rep or 5-rep OHS, .Part 1:  30min to work on Strongman stuff:Sled pushes/pullsTire flipsSandbag Carries.Part 2:  for time (cap 8min)500m Row 50 Wall Balls 500m Row(Scale to 400/40/400). Interested in CrossFit Seize the Day? . Reverse Wtd. Cuomo announced that fitness based businesses such as ours could re-open indoors, provided that certain ‘interim’ guidelines were followed. DB Hang C&J6cal Bike or Skier, Part 2 - 4 Rounds:30 Plank Hold 20/15 Push-Ups20/15 Tuck Crunches20/15 Air Squats to Target, Sunday March 28, 2021Class Time - 8/9/10.Partner Fight Gone Bad – 3rds x :90sec at each movement – one partner working at a timeKB ThrusterKB swings 53/35Box JumpsHollow RocksBurpeesRest.Saturday March 27, 2021Class Times - 8aCF Open 21.2 - 9a/10:30a.Part 1 - 5x5 Sumo Deadlift** 50-75% 1rm Deadlift / No Touch + Go reps**.Part 2 – 4rds for time (17 min cap)Run 300m15 SDHP (75/55)12 HRPU9 Front Squat6 Push Press, Friday March 26, 2021Class Times - 5a/6a/8a/9a/10a/430p/530CF Open 21.2 - 530p/630p.3rds x 2min work/2 min rest at each station:A)  24/20 cal row + max DB Hang C&JB) 15/12 cal bike + max KBSC) 15/12 cal ski erg+ max-anchored leg raises, Thursday March 25 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Open 21.3 - 7pm.3rds for time:  20 GHD Sit-ups20 Wall Balls (20/14)10 Power Cleans (135/95)10 Front Rack Lunge2min Rest, Monday March 22, 2021 Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Open 21.2 - 5a/6a/530p/630pCF Kids - 730p.Part 1 – 3rds for timeRun/Row 250m 21/15/9 Kettlebell Swings (53/35) 9/15/21 Front Squats (135/95).Part 2 – 4rds for qualityWeighted Dips x 6-10repsIYT’s x 8repsAlternating DB Bicep Curls x 6-10/arm.Sunday March 21, 2021Partner – ‘Running Barbara’5rds for time:20 pull-ups30 push-ups40 sit-ups50 air squats400m MB Run (together).Saturday March 20, 2021, Class Times - 8aCF Open 21.2 - 9a/10:15a.5rds - each for time12 GHD Hip Extensions10 DB Push Press (35/25)8 DB Step-overs (24/20)6 cal Assault BikeRest 1min.Friday March 19, 2021Class Times - 5a/6a/8a/9a/10a/430p/530CF Open 21.2 - 530p/630p.Chipper for time (24 min cap)10 HSPU 20 DB Hang Squat Cleans (35/25)30 HRPU40 KB Swings(53/44)50 cal Row40 KB Swings 30 HRPU20 DB Hang Squat Cleans10 HPSU, Thursday March 18, 2021 Class Times - 5a/6a/8a/9a/10a/430p/530/630p.Part 1 – Pistol Squat Progression / Practice.Part 2 - EMOM x 20min (4rds):30sec max GHD Sit-ups:30sec max alt. But, we need to understand what our bodies are actually wanting.... and that takes time and patience. Opening indoors can be as early as Monday 8/24, though an inspection is required prior to opening by the NYS Dep’t of Health in order to open. Figure it will take 2hrs or so. If you would like to participate, please click here, Join for The Valentines Swole-Mate Partner WODFeb 14th - 8am / 9am / 10am. We will issue further guidance on this when the time comes. Coming together is a beginning. Pause 2-3sec at the bottom. (Can’t get together? We have been utilizing a power sprayer to sanitize all equipment and surfaces both in the gym and in the storage pod daily. Lunges, Wednesday December 16, 2020Class Times - 5a/6a/8a/9a/10a/430p/530p/630pFoundations - 10a/6pCF Kids - 645PPart 1 – Build to a challenging clean pull + 1 clean (any style).Part 2 - against a running clock:Min 0-5:  24cal row and then an amrap in the remaining time of:5 Power Cleans (50% Part 1) + 5 Box Jumps.Min 5-7: rest.Min 7-11:  18cal row and then an amrap in the remaining time of:4 Push Jerks + 4 Burpees.Min 11-13: rest.Min 13-16: 12 cal row and then an amrap in the remaining time of:3 Clean & Jerks  + 3 Burpee Box Jumps, Part 1 –Front Squat* Set 1 – 10 reps @ 50% of 1rm* Set 2 – 5 reps @ 65%* Set 3 – 3 reps @ 75%* Set 4 – 1 rep @ 90%* Set 5 – 3 reps @ 75%* Set 6 – 5 reps @ 65%* Set 7 – 10 reps @ 50%...Part 2 – Tabata x 3 Rounds: V-Ups Tuck Crunches Hollow RocksSupermansPlank Hold, Monday  December 14, 2020Class Times - 5a/6a/8a/9a/10a/430p/530p/630pFoundations - 10a/6pCF Kids - 645P.Min 0-8 -  15/12/9/6/3 reps for timeOverhead Squat (115/75)Cal Rower...Min 10–18 - 15/12/9/6/3 reps for timePower Snatch (115/75)HSPU (scaled push press), Sunday December 13, 2020Class Time - 8a/9a/10.Partners complete as many rounds as possible in 30mina) 100’ Sled Sprint b) 100’Heavy Sandbag Carry (w/ Sqt every 50’)c) 50m each Double KB OH Carry/Rack Carry                                           d) 5 Slam Balls + 10 HRPU  + 5 Slams Balls, Saturday December 12, 2020 .Class Times - 8a/9a/10aCF Kids - 10aCFSD Strongman - 1115am.Every 10min x 30min (3 sets)12/10 Deadlifts (225/155)(50% 1rm)12/10 Box Jumps Overs (24/20)12/10 Bar Facing Burpees12/10 Box Jumps Overs12/10 Deadlifts, Class Times - 5a/6a/8a/9a/10a/430p/530p.Part 1: E3MOM x 5rds.21 WB’s15 SADS                                                                                                                                        9 K2C.Part 2: For time(cap 8min)500m Ski500m Row25cal Bike(scale to 400/400/20), Thursday December 10, 2020Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p.Part 1 – against a running clock:3 rounds of:50 DU’s12/9/6  Shoulder to Overhead (95/65)...Rest 3min and then:...3 rounds of:50 DU’s15/12/9 Hang Power Clean (115/75)...Rest 3min and then:...3 rounds of:50 DU’s21/15/9 Deadlifts (135/95), Wednesday December 9, 2020.Part 1- 5x3 Tempo Back Squat (3sec down / 3sec pause), ** in between sets perform :15 Hollow Hold + :15sec Arch Hold each.Part 2 - 1min max reps/calories at each station:Power Snatch(75/55)Cal Assault BikeMB Clean-rest 2min-BikeMB CleanPower Snatch-rest 2min-MB CleanPower SnatchBike, Tuesday December 8, 2020Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p.Part 1: 10/8/7/6/5 Barbell Row - build over the 5 sets. computer and maybe some popcorn and a drink... 1. Seize the Day. Wednesday April 28,  2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730pPart 1 - 18min amrap21 SADS (50/35)15 HRPU9 Weighted Step-ups 250m Run .Part 2 – 3rds x 50m Sandbag Carry (ahap) . When inside the gym, please be respectful of other members and wear a mask over your mouth and nose at all times. CrossFit.com. To me though, the concept of CrossFit and the ability for CrossFit to benefit the world is much bigger than Greg Glassman. ).Part 2 - 9/7/5 for timeSquat clean (135/95)(50-60% Part 1)Muscle up (bar or rings)(sub 1 pullup + 1 dip). Single-arm KB Rack Carry (Heavy) x 50m/arm, GHD Sit-ups x 15-20 reps (inside - mask needed). There will be a 2min rest between each set (9 total sets), A) 2min amrap of: 5 cal Bike + 10 Kettlebell Swings (53/35), B) 2min amrap of: 5 Box Jumps + 10 SADS (50/35), C) 2min amrap of: 5 cal Ski erg + 10 anchored leg raises. Overhead Squats (115/75)(60% Part 1), ...in remaining time max Burpee over rower, ** scale weight and calories as needed **, (Partner 1 runs, Partner 2 does WB’s etc), * scale reps to 20/16 so the work takes :60-75sec per movement, b) 10x Squats + HRPU w/ tap + Sit-ups + Leg Raises to MB + MB Burpees, :30 x Hollows, Arches, Pulse Squats, Ring Rows, 5x (Empty Bar) - Frt Sqt/Push Press/Thruster, a) 50 DU’s / SU’s + 15/12/9  Shoulder to Overhead (95/65)(40-50% Part 1), b) 50 DU’s / SU’s + 15/12/9 Hang Power Clean (115/75), c) 50 DU’s / SU’s + 15/12/9 Deadlifts (135/95), Banded pull-a-parts + banded deadlift/row, 8x (empty bar) Deadlift / HPC / Press / Push Press / Jerk, 3x Empty Bar Frt Sqt/PP Thruster (empty bar)5 Thrusters’, 7rds of:  4 Power Cleans + 17 HRPU or Abmat Sit-ups, 7rds of:  4 Power Cleans + 17 Wall Balls + 76 DU's / SU’s, Power Cleans - sets of 3-5 reps building to workout weight, *At-home athletes may use db’s or the kb for the rack lunges, a) Handstand Hold (freestanding/wall assisted/bear crawl), 50m Sled warmup ( start lite and build to Parr 1 wt. We will continue adding to this list, so save the link! It’s the will not the skill. for time: 20 WB's + 10 Pull-Ups, Monday April 5, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730pBenchmark WOD - “Barbara Ann”5rds each for time: 20 Handstand Push-Ups30 Deadlifts (135/95)40 Sit-Ups50 DU’s3min rest, Sunday April 4, 2021Class Times - 8/9/10.Partner Benchmark - “Andi”For Time:100 Hang Power Snatches (65/45)100 Push Presses100 Sumo Deadlift High Pulls100 Front Squats. or. In this class we break down and practice the Olympic Lifts (the Clean & Jerk and the Snatch) through a number of drills that we often don't have time to cover in the regular class. Nose to the Wall Handstand w/ Shoulder Taps x :20-:30sec. There are no upcoming events at this time. Think of this as a ‘you vs. you’ rather than ‘you vs others’. Especially in 2021, anyone can take part - The Open is already the largest participatory sporting event in the world and unites hundreds of thousands of athletes in a single competition. CHANGING. I was truly taken back and disappointed in the comments made by Greg Glassman. Keeping together is progress. If a class is full, there is a waitlist that you can sign up for and you will be notified should a spot open up. Keeping hydrated in this heat means more than just drinking water. See more of CrossFit Seize the Day on Facebook. Also listed are a couple other nutritional products that we recommend to keep you strong and feeling your best. The meet is part of a Virtual Competition that you can enter your results with, but it can just be done for fun as well. Everyone is encouraged to attend as it'll be fun and you'll do things you never thought possible. The daily tasks will layer over-top of each other and by the end of the 30 days, you will feel like a totally different person. 2. . Pistols:30sec max K2E:30sec max cal bikerest, Wednesday March 17, 2020 Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730p.Against a running clock:3 rounds of:35 DU’s or 100m Row12/9/6  Shoulder to Overhead (135/95).Rest 3min and then 3 rounds of:.35 DU’s or 100m Row15/12/9 Hang Power Clean (145/105).Rest 3min and then 3 rounds of:35 DU’s or 100m Row21/15/9 Deadlifts (185/125) * 6 min Time Cap for each round *, Tuesday March 16, 2021Against a 15min running clock:Min 0-6: for time(6min cap)Fran – 21/15/9Thrusters (95/65)Pullups.Min 6-159min amrap of:8 Power Snatch (95/65)4 Burpee Box Jumps, Monday March 15, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Open 21.1 - 5a/6a/10a/530p/630pCF Kids - 730p, .Part 1 –Back Squat* Set 1 – 10 reps @ 50% of 1-RM Back Squat* Set 2 – 5 reps @ 65%* Set 3 – 3 reps @ 75%* Set 4 – 1 rep @ 90%* Set 5 – 3 reps @ 75%* Set 6 – 5 reps @ 65%* Set 7 – 10 reps @ 50%.Part 2 - E3MOM x 15min(5sets):30max calories Ski erg, Sunday March 14, 2021Class Times - 8/9/10a. In case of mandatory government shutdown of small businesses, we are prepared to: .Min 0-6: 1k Row for timeMin 6-10: for max reps1,2,3...deadlifts (225/155)(50% 1rm)1,2,3...burpee over barMin 12-16: 1k row for time, Tuesday December 1, 2020.Part 1 - Build to a challenging 3-rep  or 7-rep front squat.Part 2 – for time:12/9/6 Power Snatch (95/65)24 DU’s12/9/6 Thruster24 DU’s, .Part 1 - build to a challenging 5-rep closed grip bench press . Log In. “Carpe Diem CrossFit reminds us to seize the day (the now) and come together as a community to elevate our minds and bodies through fitness for a healthier tomorrow.” - Shawn Backs “CrossFit has a mysterious way of manifesting a comradery and ‘no man left behind’ mentality. This Friday Night at 7:30pm will be CFSD Game Night. With the CrossFit Open just two-weeks away, we know CrossFit athletes all around the world are preparing their bodies and minds for a grueling competition full of intensity, emotion, excitement, and nervousness. We encourage ALL of you to participate. Whatever you need, please text Coach Jeff to let him know. ), :30sec each - Heels to Toes / Butt Kickers / Penguin Taps, 8x Deadlift / Hang Power Clean / Press / Push Press / Jerk, Leg Swings / Hip Circles / High Knees/ Side Shuffles / Lunges, :20 Handstand or Plank Hold & :20 Hollow Hold. Rest as needed, a) Strict Pull-ups x 6-10 reps ( use a band or weighted belt to stay within the rep range), c) Dips x 6-10 reps ( use a band or weighted belt to stay within the rep range), *1rd DT = 12 DL’s + 9 Hang Power Cleans + 6 SH2OH (155/105), a) 1min max cal row + 1min max DB Thrusters(35/25), b) 1 min max cal bike + 1min max DB Step-overs(24/20), Min 3 – 6 Power Cleans (155/105)(60% Part 1), ** scale down to Ring Rows or scale up to 2-3 Bar MU’s **. + Bicep Curls, A Netflix Party synchronizes video playback and adds a group chat allowing us to all watch movie and shows together. Sun 5/9/21 11:00 AM . EMOM x max reps in :30sec. A facility will be allowed to open indoors on Monday 9/2 without this inspection (we will still need to have one done in the immediate future). For max rounds +reps:5min amrap of:12/9cal Bike9 Pull-Ups9 Front Squats (135/95)(40% 1rm)**Rest 5min5min amrap of:9/6cal Bike6 Pull-Ups6 Front Squats (155/105)(50% 1rm)**Rest 5min5min amrap of:6/3cal Bike, 3 Pull-Ups3 Front Squats (175/125)(60% 1rm), Wednesday April 14,  2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730p.20min amrap400m Run30 DU’s20 KBS10 Power Snatches (95/65) or 20 SADS (50/35), Tuesday April 13, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p.Part 1 – build to a challenging 2 Pausing Jerks + 1 Jerk (from rack/any style).Part 2 – 4rds for time: 12 Box Jump Overs (24/20) 12 TTB/K2C 12/9/6/3 Clean and Jerks . All you need is to become a member of CFSD if you are not ready, have a Facebook account (that is where all of the fun happens in a private/secure FB group) and be ready to learn to become your own detective to see what works for you and what works against you. ), ** Start lite and go heavier each round if form allows**, 10x (bodyweight) Step-ups / Renegade Rows / Squats, 10x Alt. If you sign up for a class, but cannot attend, you must remove yourself from that class so that others an take your spot and so that the Coaches don't hold up the class waiting for you. Dr. Frank received his Doctorate in Physical Therapy from New York Institute of Technology in 2010, and then entered into New York University's Clinical Residency in Orthopedic Physical Therapy. cardio), 10 weighted hollow rocks (1-5# in each hand), 10x bw Hollow Rocks + 10x alt. I am well aware that many athletes, sponsors, gyms, etc. FITNESS. ** This workout is symbolic of the US terrorist tacks of September 11, 2001. One partner rests while the other works. Pause 2-3sec pause at bottom. The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined. . While in quarantine we will arrange at-home WOD’s for you or we may even be able to arrange a Coach come to your home to train you. Part 1: Barbell Tabata  - Perform 6rds x :20sec work/:10sec rest of each movement. Pause OHS – 5reps building to Part 1 starting wt. In our experience, we can metabolic mountains in just about 30 days but unlearning and re-learning health concepts involving food, movement and lifestyle. Partner Kettle’hell’ WOD - partner alternate 5rds each. Some programs have been temporarily suspended due to Covid-19, but will be added back onto the schedule when over time. BARBELL CLUB – Allows Athletes to practice the Olympic weightlifting movements (clean and jerk/snatch) and accessory work to assist in lifting technique and overall strength. sub 2min of any steady state cardio for run. , so we hope to have our biggest participation ever this year. -6/8/9/10/430/530.EMOM x 20min (4rds)Min 1 - 10 OHS (75/55)Min 2 - 10/8 cal rowMin 3 - 10 Power SnatchMin 4 - 10/8 cal ski ergMin 5 - Rest **  if possible add weight each round **, Sunday November 22, 2020Class Times - 8a/9a/10a.Partners alternate 2min amrap’s x 24min (3rds each - a/b/a/b/a/b)a) 10/8 cal Ski + 10 Box Jumps + max SADSb) 10/8 cal Bike + 10 Ball Slams(50/35) + max KB Swings, .Class Times – 8/9/10aCrossFit Kids - 10aCFSD Barbell  - 11a.For time1 -> 8 DB Manmaker’s (35/25) + 100m RunImmediately followed by: 8 -> 1 DB Step-Overs + 100m Run, Friday November 20, 2020.Part 1 - Four sets for max weight – no dropping the barbell until the set is completed9 Deadlifts + 6 Front Squats + 3 Shoulder to OverheadRest 3 minutes in between sets.Part 2 - Alternating Tabata x 8minFlutter Kicks Knees to elbows Mtn Climbers Glute-hip bridgesTricep push-up hold (bottom), Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p, .Part 1 - E5MOM x 20min (4rds) – in 3min:500m Row + 15 Double KB Front Squats (53/35) + Max pullups in remaining time.Part 2- Core TabataV-upsTuck CrunchesHollow Body HoldArch Hold, Class Times - 6a/8a/9a/10a/430p/530p/630p/730p. Even though we are ‘scoring’ the workouts, always remember, that full effort is full victory. If you haven’t made up your mind yet, here are several reasons you should be participating in the Open. Our focus on safety and technique makes our classes appropriate for people of all ages, levels and physical abilities. Step-ups (24/20)9 alt. Tuesday April 6, 2021 Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p.Part 1 -  3 Sets:      
1:00 Max Strict Pull-Ups
Rest :30
:30 Max Kipping Pull-Ups
Rest :15:15 Max CTB Pull-Ups(rest :90 between rounds).Part 2 –  for time: Min 0-6: 1200m RowMin 6-16: 4 rds. ** scale to a weight you can move well with. Lunges + Halo’s, 30sec x  Row or KB Deadlifts + Tricep Ext. Part 1 – Tempo Front Squats ... 5sets x 4 reps (40-75% 1-rm) 1-rep at 53X1 (5 sec negative, 3 … You can ge. Saturday April 3, 2021Part 1 - Back Squat 10-8-6-4-2(work between 50-90%).Part 2 – EMOM x 15min:30 max cal Ski:30 max HRPU:30 max cal Bike:30 max V-ups.Friday April 2, 2021Class Times - 5a/6a/8a/9a/10a/430p/530p8min amrap of:  8 Pull-ups + 8 Box Jump overs + 16 KBSRest 2min6min amrap of:  6 Pull-ups + 6 Box Jump overs + 12 KBSRest 2min4min amrap of:  4 Pull-ups + 4 Box Jump overs + 8 KBS**Continue where you left off each amrap**.Thursday April 1, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p. Each month our gym is tested and we are graded on how well we follow these protocols. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. Additional Times will be available: Friday at 5a/530p/630p and Monday at 5a/530p/630p. Repeat for a total of 3rds. Additionally, Frank is a Certified Strength and Conditioning Specialist and is Board Certified in Orthopedic Physical Therapy. or. Following the Fight Bone Bad format – 3rds x max reps with 1min rest in between rounds. You may sign up for a class right up to the beginning of a class if there is space available. Join Us at CFSD tomorrow night for the CF Open workout announcement and to cheer on Erin, Chief and Patrick as they do the workout. This year the Open is running for only 3-weeks from March 11th to March 29th. Go heavy as possible, increasing weight each set. This workout is about honoring the sacrifice that Lt Murphy and others have made. We are all designed to be perfect, optimal, fuel-efficient beings and each one of us can have the energy and the waistline that we desire, if we understand what our body actually wants from us. Virtual 5k - 9a @ CFSD or anytime on your own, 6 Cal Ski Erg (sub :20 other high int. Part 1 – 3min work / 1min recovery 10 Alt. Wednesday May 12, 2021Class Times - 5a/6a/8a/9a/10a/430p/530p/630pCF Teens – 730p.Part 1 – Build to a challenging weight  for the complex of:Power Clean + Push Press + Thruster + Hang Power Clean**  Build over the 6 sets. Work Phone: 855-8514. 1min of ‘active recovery’ cardio and then 10-15 reps of: - Air Squat / Hollow Crunch / F/R Jumps / Hollow Rocks, CrossFit ‘Support Your Local Box’ -  Workout, ** Scale to any weight/object & height box you have**, :  amrap of 5 Pull-ups + 10 Pushups + 15 Squats, : : amrap of 5 Pull-ups + 10 Pushups + 15 Squats, *run 2.5min in one direction and then run back, pull-ups – scale to table pull-ups or DB Row (per arm).