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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 Sets: 1 every 6 min

20 Wall Ball at 30/20#

20 C2B Pull Ups

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5 Deadlifts as heavy as possible

Score A = Time per round

Score B = Weight lifted per round

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CrossFit Tuesday

Gymnastic Skills:

Strict Pull Ups + Scales/Modifications/Progressions

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Every 3 min for 5 Sets:

Max Strict Pull Ups

Max Push Ups

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CrossFit Wednesday

AMRAP in 18 min:

15 Box Jumps at 24/20”

12 Push Press at 115/85#

9 T2B

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CrossFit Thursday

“BRO-DIO”

1000m Row

30 Heavy DB Bench

30 DB Bench at 50% of Heavy

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1000m Row

TABATA DB Hang Power Cleans w/ 50% DB Weight

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1000m Row

60” Front Plank

60” Side Plank - L

60” Side Plank - R

Rest 60”

60” Back Plank...

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CrossFit Friday

50 Hang Power Cleans at 135/95#

40 Overhead Squats

30 Push Jerks

20 Muscle Ups

10 Bear Complex

**Bear Complex - Power Clean + Front Squat + Jerk + Back Squat + Jerk

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CrossFit Sunday OPEN GYM ONLY

GYM CLOSED FOR SEMINAR

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