081201 MONDAY “New Schedule Starts TODAY!”

+++See below for new schedule+++

+++Jenny V’s Last Workout Today, come join us for the party at 6pm (bring some food if you’d like).+++


Fight Gone Bad on Saturday. From left to right: ‘Hardway’ Bryan, ‘I should have gone heavier’ Holly, ‘Venezuelan Vixen’ Jenny V, Craig, Carry W, Meg, Jasmine, ‘Handyman’ Nick, Donna, Brodie and Lauren get some FGB action.

Workout: “Jenny’s Last DCF WOD”

5 Handstand Push ups

10 Knees to elbows

15 Jumping Squats

20 Back extensions (or light ‘good mornings’)

As many rounds as possible in 20 minutes.

Post rounds completed to comments.



Naps boost sophisticated memory

Indeed, scientists increasingly are focusing less on sleep duration and more on the quality of sleep, what’s called sleep intensity, in studying how sleep helps the brain process memories so they stick. Particularly important is “slow-wave sleep,” a period of very deep sleep that comes earlier than better-known REM sleep, or dreaming time.

Fishbein suspected a more active role for the slow-wave sleep that can emerge even in a power nap. Maybe our brains keep working during that time to solve problems and come up with new ideas. So he and graduate student Hiuyan Lau devised a simple test: documenting relational memory, where the brain puts together separately learned facts in new ways.

Click here for complete article

Post thoughts to comments.


New Schedule:

We have added some new class times as well as modified some class times. Please note the primary differences:

-There is now class EVERY WEEKDAY at 9:30 and 10:30am.

-Evening Classes are ON THE HOUR.

-Sundays are “BRING YOUR FRIENDS” day. Sundays are free to all people looking to get started in CrossFit. So it is a great time to bring a friend!

-Muay Thai Kickboxing is open to all DCF members (no extra charge for Muay Thai)!


Recent Posts
Showing 0 comments
  • Craig

    Check out them cool Quicksilver Boardshorts I got for $9 at MacCalou’s in Lafayette. Nice.

  • Carry

    This will be great! There are a few of the ‘girls’ Wods I’ve never even tried….so this will be the perfect opportunity 🙂
    Time to start eating better and getting plenty of rest.

  • luca z.

    You sexy beast you!!!!!!!!

  • luca z.

    My comment was directed at Craig, but since it came after Carry’s, it goes for both, eheh

  • Mountain

    Did “Cindy Flips Out” at the affiliate in Westlake Village

    5x pushups
    10x pullups
    15x squats

    AMRAP 20 mins. 16 rounds + 5 pushups + 8 pullups + 2 blood blisters underneath calluses. See ya guys Wednesday!

  • Mark L.

    Little WOD on the road while staying at the wife’s brother’s in Irvine (Disneyland, tomorrow!)

    2.1 mile run (13:11)
    rest 2 minutes
    100 burpies for time (7:41)