2nd Inaugural

The second inaugural DCCF WOD is in the books. Per HQ: Hang squat clean 3-3-3-3-3-3-3 reps Scaling The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light … Continue reading 2nd Inaugural


..one day, you wake up and your Personal Records punch through the ceiling and soar.


Strongman at 7pm…Then, onto Ladies Night.

Bear Complex

I love Team WOD's. When it was over our team headed back inside and went for an additional 3 rounds of 7 Bear Complex @ 55lbs. Why? I have no freaking idea. Freihofer's 5K tomorrow. Somebody send for reinforcements. Warm up: Group Dynamic WOD: I.  With a partner, complete As Many Reps As Possible in 25 … Continue reading Bear Complex

No Mojo

Somedays are better than others. And frankly, I'm okay with that. If every day were good, we wouldn't know it, because we would have nothing to compare it to. Plus the bad can sometimes bring out the best in us, like hope and perseverance and hard work. And I get it; that our moods, our … Continue reading No Mojo

What if?

"Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible." ~ Francis of Assisi Warm-Up: Russian Gymnastics Warm-Up – Day 1 WOD: I. Hang Squat Cleans 5 – 3 – 2 – 1 Completed: at 55lbs, 65lbs. and then 75lbs. Thanks to Jason telling me to Git It. Which I did. Till the last … Continue reading What if?