Maggie, Angel, and Hye working hard on some Box Jumps!

Tuesday
Strength
5×1 weighted pull up (set a new PR!)

WOD
5 Rounds
10 medicine ball cleans
10 sumo deadlift high pulls
10 step-ups with weighted dumbbell

Monday
Strength
Snatch / OHS (can’t snatch if you can’t overhead squat)
4×2 @ 80% 1RM

WOD
3 rounds
10 Hang Power Cleans @ 135/95
20 dips
30 squats

Open Gym 10a – 12p.

Gym is open from 12p – 2p today.  Come burn off the turkey!

Strength
Rest

WOD
5 rounds
1 min step ups (18″ box)
1 min sit ups
1 min hold (hold 45lb plate locked out overhead)

Just want to say Happy Thanksgiving to everyone who is or has been a part of DCCF!
Life takes us many directions and we should be thankful for our successes and what we learned from our mistakes.

Gym is open 10a – 12p for MEMBERS ONLY.

Friday hours are 12p – 2p.

Thursday
Strength
Rest

WOD
run/row 650m
50 pull ups
75 push ups
100 squats
run/row 650m

Some diet advice from a CrossFit Legend, Greg Amundson, for your Thanksgiving.

Diet Secrets of the Tupperware Man (pdf)

Wednesday
Strength
3×3 Push Press @ 80%

Buy In = 30 Knees to Elbows (to be done before WOD)

WOD
3 rounds
5 press @ 135/85
25 wall balls

Cash Out = 30 Burpees (to be done after WOD)

Coach Carter with Max Mormont of CrossFit Football

How to clean up your kid’s diet in 3 easy steps.

Tuesday
Strength
Rest

WOD
10 double unders
20 lunges w/ 30lb dumbbells
30 supermans
40 sit ups
30 supermans
20 lunges w/ 30lb dumbbells
10 double unders

Our friends at Hyperfit USA talk about “being consistent”

DCCF will be open from 10a – 12p on Thanksgiving for members only. Come in and “Earn Your Turkey“… then come back Friday to “Burn Your Turkey.”

“Nothing tastes as good as skinny feels.” – Kate Moss

DCCF is holding an “Improvement Pool” starting in December.  The objective of this pool is to further increase your work capacity across broad time and modal domains through a competitive pool.  Each entrant must sign up, submit $10 cash, and complete the 6 “Test WOD’s” by December 13^th.  Each athlete’s score must be recorded at the gym, noting any modification to load, number of rounds, etc… Two months later, during the week of February 15-28, the same 6 Test WOD’s will again be completed and recorded.  Athletes will then be scored on relative improvement and a winner will be determined.   

Visit the new “Improvement Pool” page for full details…