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This is the fitness program that started the revolution we know and love today. Big D's CrossFit Program is centered around our strong belief in maximizing human physical and mental potential with general physical preparedness. Our grassroots CrossFit program optimizes our athletes work capacity and strength through constantly varied functional movement executed at high intensity. We are not trying to reinvent the wheel, we are just trying to make the wheel bigger, faster, and stronger.

FULL GYM WORKOUTS:

For more information about this program and what it takes to enroll

CrossFit Monday

5 Rounds: 1 every 8 min

Set 1: 10 DB Push Press at 50/35# + 10 Strict Pull Ups

Set 2: 10 DB Squats + 20 Push Ups

Set 3: 10 DB Burpees + 10 Strict Chin Ups

Set 4: 10 DB Hang Power Cleans + 20 Russian Twists

- Complete 1 set every 2 mins

- Perform each movement...

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CrossFit Tuesday

7 Sets: 1 every 3:30 mins

7 Cleans at 65%

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CrossFit Wednesday

3 Rounds:

9 Bar Facing Burpees

7 Deadlifts at 185/135#

5 Hang Power Cleans

3 Push Jerks

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CrossFit Thursday

6 Rounds:

60” - KBS at 35/26#

60” - Rest

+

12 Rounds:

30” - Wall Ball at 14/10#

30” - Rest

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CrossFit Friday

“LIFT, MOVE, WORK”

Part A:

- Max Clean in 4 mins

Part B:

- Max Bar Muscle Ups in 4 mins

Part C:

AMRAP in 8 min:

30 Double Unders

8 DB Push Press at 50/35# - Left

8 DB Push Press at 50/35# - Right

8 Lateral Burpees over...

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CrossFit Saturday: Free Saturday Workout

FREE WORKOUT AT 10:00AM

- Bring a friend, this workout is for anyone

- Fitness is more fun with friends

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