Throw Back Week is here!! 🙂 Please welcome any and all “old” CFD members who may be stopping in for classes this week. Introduce yourselves, I’m sure they have some fun stories to tell. Once a CFD member, always a CFD member!
The CrossFit Open is quickly approaching — The Open will run Feb. 26 through March 16! Click here to register: https://games.crossfit.com/open/registration
Let’s check out this week’s workouts …
**This Week’s Workouts:**
**Monday** – Engine Company
Four short, punchy sets of wall balls and box jump overs with built-in rest, so there’s nowhere to hide from your legs and lungs. The goal is to push the pace, recover just enough, and see if you can keep every round within a few seconds of your fastest.
**Tuesday** – Soldiers and Sailors
Row sprints on the minute, clean & jerk skill work at RPE 7, then a nasty EMOM of bar-facing burpees to finish the job. It’s a full gas tank kind of day — engine, barbell confidence, and mental grit all in one.
**Wednesday** – Thin Blue Line
Back squats up front, then four 3-minute AMRAPs of overhead lunges, ring rows or strict pull-ups, push-ups, and sit-ups. It’s a sneaky upper-body and core pump wrapped inside a grind that rewards smooth pacing and tight positions.
**Thursday** – Devil Dogs
Team bike day: Big descending sets of calories shared 1:1 with a partner. You work, they suffer, then you trade — simple, brutal, and a pure test of how hard you’re willing to push the machine for your team.
**Friday** – Open 11.1
Ten minutes of classic Open chaos: Light power snatches and double unders that torch your shoulders and lungs while daring you not to trip the rope.
**Saturday** – First on Scene
Big partner chipper of wall balls, row calories, box jumps, and heavy dumbbell thrusters where communication and smart sets keep you from blowing up too early.
