DCF now has child care services!!


For time, in order (20 Ring Push ups, then 15 Front Squats…and so on):

Ring Push Ups 20 – 15 – 10 -5

Front Squats 15 – 10 – 5 – 20

Rope Climb 1- 1- 1- 1

Box Jumps 10 – 5 – 20 – 15


We know this, yet it’s still helpful to hear it again:

Article: Use It Or Lose It: Physical Activity In Middle Age

Recent Posts
Showing 0 comments
  • CraigH

    For one free wod, can you guess who’s dog squat that is?


  • Darren

    BS: 255
    SP: 160
    DL: 415 (PR!)

    Total: 830

    First time doing Crossfit Total, super pleased with DL. I know I have more Squat and Press in me. Good class Thanks Brian.

  • jorgy

    hope they don’t post that on the main sight. the people there would tear us to peices. people like to complain about the littlest things.

  • Craig

    Wow D! Nicw Deadlift. You do have more squat in you.

  • Mike Erickson

    BS: 210
    SP: 110
    DL: 275

    Total: 595

    Delighted with both the squat (previous 135 at DCF) and deadlift (previous 225 at home), both PR’s. I felt I had more but didn’t want to push it. Scary how well crossfit works. And thanks to Dr. Jen for fixing my back. Disappointed in the 110 press. Weird I couldn’t press 115. Just wouldn’t move.

  • CraigH


    255 Squat!
    345 Deadlift?!?!
    145 Press!!

    You have come a long way brother! Nice. We promise to take all the credit for your gains. hehe.

  • Matt Brennan

    Felt good for a first Crossfit Total. Don’t really remember my old PRs (20 years ago) but when I started with DCF my DL was 240 and BS was around 185. Still need more depth on the BS, probably wouldn’t pass official scrutiny but its a hell of a lot closer than it was 10 mos ago!

    Long way to go to that stout 380 BS you put up, Craig.

    Total props to DCF for the gains, particularly Craig, Brian and Rob who have all stuck with my sorry #$@ !

  • Mike Is Invincible

    Hey guys. Just a little heads up. I’m in Maine right now and, well, I’d venture to guess it’s a little colder here than in the wonderful bay. regardless, it’s still fun out here. The cold inspires me to finish my runs faster and i stay a lot cooler (go fig) so i don’t feel as drained afterwards. Reading the Zone right now. lots of good stuff. The gym here is full of asshole marines so i mostly run and work tabatas in my hotel room. Can’t wait ot get hoe to my kettlebells.

  • Craig


    Looking forward to having you back, man. Your boys Josh and Rick been nailing the girls wods.

  • Brian

    Something wrong with Jarheads, I mean Marines?

  • Mike Is Invincible

    I’ve had the opposite effect lately. I’ve been cross country 4 times in the last month and our alert cycle is just getting warmed up. My times have been suffering as of late. I’m actually jealous of all your guys times. It’s driving me crazy. And as far as Marines go, I don’t hate ’em all just the ones in this gym.
    Crossfitter or not, I’m still an Airman and that’s all they’ll ever see.

  • Brian

    Don’t sweat it zoomie, I mean Mike. My Marine Corps is quickly assimilating CrossFit as the standard unit PT and as soon enough these idiots will be doing what you are. You know that you will be way ahead of them. If only I knew back in the 80’s what I know now…


  • Mike is Invincible

    Hoorah Brother, or should I say…HOOYAH as the Zoomies put it.