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.


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

CrossFit Monday

AMRAP in 30 min:

5 Pull Ups

5 Front Squats at 95/65#

10 Push Ups

10 Push Press

15 Air Squats

15 Hang Power Cleans


CrossFit Tuesday

“Hypertrophy Tuesday”


3 Sets: Strict Press “waterfall” sets

- Max reps at 70% of 1RM

- Max reps at 60%

- Max reps at 50%

Rest 3 mins b/t sets


5 Rounds:

20 Bulgarian Splits Squats - R

20 Bulgarian Splits Squats -...


CrossFit Wednesday

“Full Send Wednesday”

20 DB Snatch at 70/50#

20 DB Gobet Squats

20 KBS at 70/53#

20 KB Goblet Squats

20 Burpee Box Jump Overs at 24/20”


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!

400m Run

50 KBS at 53/35#

50 Push Ups

800m Run...


CrossFit Friday

10 Rounds:

3 Overhead Squats at 185/135#

3 Bar Muscle Ups


CrossFit Saturday

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

- Make up something you missed

- Work on something you suck at


FREE CrossFit Workout: 10:00am

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