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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.

CrossFit

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

CrossFit Monday

15 min EMOM

Min 1- 16 Single Arm Overhead Lunges (50#/35#)

Min 2- 13 Toes to Bar

Min 3- 10 Alternating DB Snatch (50#/35#)

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@ the 15:00 min mark begin

3 rds for time

16 Single Arm Overhead Lunges (50#/35)

13 Toes to Bar

10 Alternating DB...

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CrossFit Tuesday

“Big Clean Complex”

High Hang Clean

Hang Clean

Clean

Push Press

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High Hang Clean

Hang Clean

Clean

Push Jerk

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High Hang Clean

Hang Clean

Clean

Split Jerk

- Everything must be unbroken

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CrossFit Wednesday

AMRAP in 10 min:

3 Overhead Squats at 95/65#

3 Chest to Bar

6 Overhead Squats

6 Chest to Bar

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Add 3 Reps every round

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CrossFit Thursday

"Bring a Friend Day"

- Bring a friend to try a CrossFit Class with us here at CrossFit Big D.

- Come one. Come all. Come all at once.

- Free Classes for anyone and everyone today!

3 Rounds:

500m Row

100 Double Unders

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CrossFit Friday

From 0:00 to 4:00 min:

3 rounds:

• 7 Burpee Box Jump Overs

• 5 Deadlifts (225#/155#)

From 4:00 - 8:00 min:

3 Rounds:

• 8 Burpee Box Jump Overs

• 4 Deadlifts (315#/225#)

From 8:00 - 12:00 min:

• 9 Burpee Box Jump Overs

• 3 Deadlifts...

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CrossFit Saturday

Open Gym: 8:00am - 10:00am

- Make up something you missed

- Work on something you suck at

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FREE CrossFit Workout: 10:00am

- Come try CrossFit for free and get some quality coaching while you’re at it!

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CrossFit Sunday

Open Gym: 8:00am - 10:00am

- Make up something you missed

- Work on something you suck at

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Coach Led CrossFit Workout: 9:00am

- Come see the workout of the day and get some quality coaching while you’re at it!

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