Tuesday 05.21.13
1)squats 5x3 @ 80%2)3 attempts at me hspu. WOD 5 rft (teams of two.) Single arm farmer carry from one side of the gym and back. Switch hands at half way point. Partner 2 is performing...
Monday 05.20.13
Monday. 1 mile run for time WOD 3 Rounds for Reps (10 sec transition.) 1 min me burpees 1 min me body weight back squat scale down as needed should try for at least 10 reps 1 min me...
Friday 05.17.13
Strong man. WOD In to groups of 5 or more. Three station. 2-3 attempts at max stone shoulder (scale as needed) 2-3 attempts of 25m farmer walk. Heavy as possible. (Body weight or higher) if...
We are CrossFit Level 1 Trainers, After doing a few workouts we fell in love with this style of working out and found that it is the most effective and efficient way of working out. The results in our overall health and fitness levels have been phenomenal. The goal of DCCF is to create a community of people who want to come together and get fit through functional movements at high intensity, meet like-minded people and have a good time, all while increasing fitness levels. If you are tired of going to the gym and not knowing what to do or not seeing the results you want, then come out and get a good trainer driven work out with others. All the workouts are scalable to each person's needs and fitness level. All you have to do is show up and give a little effort and the results will come. We will see you in the gym(box) for a good workout.
