One more week until our Throw Back Week! What “old” CFD member/s will you be inviting? 🙂 Any and all former CFD members can attend an unlimited number of classes for free Jan. 26-31. Let’s finish the first month of 2026 strong with this super fun “family reunion.” I can’t wait to see some old friends!
The CrossFit Open is quickly approaching — The Open will run Feb. 26 through March 16! Throw down on 3 workouts at CFD, get ranked worldwide, and set your baseline for the year. Some do the Open to advance to the later stages of competition that eventually culminate in the CrossFit Games, but the majority of Open participants do it for other reasons — to challenge themselves, test their fitness, or bond with their affiliate community. Let’s have some fun together, CFD! Be supportive of each other, encourage each other, lift up the person next to you, give high-fives and be proud of yourself for giving your best effort. Click here to register: https://games.crossfit.com/open/registration
Let’s check out what we’ll be doing this week …
**This Week’s Workouts:**
**Monday ** – Constantly Varied
Classic engine and midline hit: Shuttle runs, wall balls, and V-ups, front-loaded with barbell cycling through power snatch + overhead squat. Legs, lungs and core all get lit up while you dial in crisp overhead positions under fatigue.
**Tuesday** – Fitness in 100 Words
Short, brutal 2:00 AMRAP repeats of a huge burpee-over-bar and row combo with limited total sets. It’s all gas, no brakes — how deep can you go, recover for a minute, then come right back to the same intensity.
**Wednesday** – Core to Extremity
Deadlift. Then, Three interval sets of a tight, gymnastics–barbell couplet: Toes-to-bar, wall walks and light hang power snatches. Smooth kipping, stable shoulders, and fast barbell cycling decide who can keep their times consistent across all three efforts.
**Thursday** – Pukie
Shoulder Press. Then, Two big descending bike/double-under ladders with generous rest that beg you to go way hotter than is comfortable. You either pace it like a pro or meet the namesake head-on when the second set hits.
**Friday** – Fran
Back Squat. Then, All-time benchmark day: 21-15-9 of thrusters and pull-ups with moderate back squats in strength beforehand. This is a pure intensity test — short, savage, and a perfect check-in on your power, capacity, and willingness to suffer.
**Saturday** – Regularly Learn and Play New Sports
Partner conditioning with big rows, heavy power cleans or sandbag cleans, and farmer or sandbag carries. It’s long enough to demand strategy and communication, but heavy enough that sloppy technique will get exposed fast.
