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October Newsletter

Greetings fellow DFCF community! Things are finally starting to settle and get back to normal since Irma. Committed Crew These dedicated athletes have come to the box for at least 21 days this month!  WOW! Remember to sign in to Wodify daily and record your scores so...

4/17/17

Driving Force CrossFit - DFCF COMP   Strength Warm-up (No Measure) - Power Snatch + OHS Build to heavy single for the day - Snatch Pull 3x5 @90 2x5 @95% - Back Squat Build to heavy single for day then 3x1 75-85% w/ :05 Pause Metcon Warm-up (No Measure) 2 Rounds:...

4/17/17

Driving Force CrossFit - CrossFit Metcon (Time) FITNESS 2 Rounds: 400m Run 26 Hand Release Push-ups 400m Run 26 KB Swings (53/35#) 400m Run 26 Sit-Ups 400m Run 26 Deadlifts (75/55#) 400m Run 26 Air Squats 400m Run 26 Box Jumps (24/20″) PERFORMANCE 2 Rounds: 400m Run...

4/15/17

Driving Force CrossFit - CrossFit   Metcon (Time) Teams of 3 4 RDS 45 Burpee Box Jumps 30 Hang Power Snatch 95/65 450m Run *all teammates run together

4/15/17

Driving Force CrossFit - DF Barbell   Warm-up (No Measure) A- Snatch Balance + 2 OHS 6 sets build B- Emom x 7 3 Power clean + 3 Front squat+ 3 Push Jerk C- Clean Pull 3x3 @100%

4/14/17

Driving Force CrossFit - DFCF COMP   Strength Warm-up (No Measure) Snatch 60%/3 65%/3 70%/3 (75%/3)2 (80%/3)2 Clean & Jerk 60%/2+1 70%/2+1 (75%/2+1)2 (80%/3)2 Front Squat 60%/5 65%/5 70%/5 (75%/5)3 Gymnastics Warm-up (No Measure) 21 Strict HSPU Rest 1:00 21...

4/14/17

Driving Force CrossFit - CrossFit Limits, like fear, is often an illusion Metcon Metcon (Time) FITNESS AND PERORMANCE 4 Rounds: 21/18 Calorie Row or Bike 18 Thrusters (65/45#) 15 Pull-ups “Intensity is the independent variable most commonly associated with favorable...

4/13/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)A- Snatch above knee 3x3 @70 3x2 @75 2x2 @80 2x1@90 B- Splt Jerk work to heavy single then 8x1 @85% every 60sec C- weighted plank 1min on 1min off x 4...

4/13/17

Driving Force CrossFit - CrossFitOUR ATHLETE OF THE MONTH DEBRAMetconMetcon (AMRAP - Rounds)FITNESS AND PERFORMANCE Class divides into even teams: AMRAP 20: 50m Sled Push (95/45#) 10 Tire Flips (HAP) 200m Run *Athletes move through in order. As soon as one athlete...

4/13/17

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)ACTIVE RECOVERY SWIM/BIKE/RUN