10/05/2022
Hey everyone,
I wanted to make a post here before a public post so that you were some of the first people to know.
Unfortunately after 7 years of a solid life from all the loving people she could ever have, Marley has stopped her fight against lymphoma. This was the gym she grew up in for the majority of her amazing life, and I felt it necessary to let you all know first.
Rapid Onset Lymphoma took over her vital organs in less than a month, and we decided to let her pass naturally with us this evening. She passed calmly and without struggle or pain.
I cannot begin to express the amount of love I feel for every person that was a part of her life. She was a well loved dog.
RIP Marley. Forever an OG member of CrossFit Dix Hills. I feel this picture sums up her personality perfectly. Miss and love you guys always.
Coach Chad
02/10/2020
Monday
2-10-2020
WOD
A. FOR LIFE
Quality of rep over Quantity of reps
Accessorize your strengths
Practice your weaknesses
Stay humble
Remember when you were the FNG and extend a helping hand when you see one in need
Head down move forward
And most importantly of all... HAVE FUN!!!
This is my final WOD for the CFDH family as you venture out to new gyms and boxes. What we have is special. Share it with your new community. Love you all very much.
“Don’t die, and if you feel like you’re going to die... move faster”
I said that 😜
02/09/2020
!!!LAST ONE LADIES AND DUDES!!!
Come get some Murphy prep in before Memorial Day!!!
Doors are open until 11am
02/08/2020
“Life is amazing. And then it's awful. And then it's amazing again. And in between the amazing and awful it's ordinary and mundane and routine. Breathe in the amazing, hold on through the awful, and relax and exhale during the ordinary. That's just living heartbreaking, soul-healing, amazing, awful, ordinary life. And it's breathtakingly beautiful.” - L.R Knost
Thank you for spending 5+ wonderful years of your life with us. 🙏
02/08/2020
Saturday
2-8-2020
WOD
!!!PARTNER WOD!!!
For Time: 30 min cap
100 Wall Balls
*everytime you switch partner perform 10 Synchro burpees
80 Partner Wall Ball Sit Ups
60 Power Clean 135/95
*everytime you switch partner perform 10 Synchro burpees
40 Pull Ups
20 Atomic Sit Ups
*everytime you switch partner perform 10 Synchro burpees
02/07/2020
Friday
2-7-2020
WOD
!!!CROSSFIT TOTAL!!!
Open floor format. There will be a warm up on the board.
5:30am-7:30am
9:30am-12:noon
4:00pm-7pm
Come in when you can between these times and crush it!!!!
1RM Back Squat
1RM Strict Press
1RM Deadlift
*there will be a Met-con posted on the white board for those that want to sweat!!!
02/06/2020
Thursday
2-6-2020
WOD
A. 5RM Thruster
Barbell starts on floor 12 minute cap
B. For Time:
10-9-8-7-6-5-4-3-2-1
Thruster 115/75
1-2-3-4-5-6-7-8-9-10
T2B
02/05/2020
Wednesday
2-5-2020
WOD
A. Deadlift 4x4 @77.5% of max
Don’t over do it, we may or may not be doing CF total on Friday 😜
B. 21*15*9*
KB Swings 70/53
Box Jumps
Each *= 6 wall walks
02/04/2020
Tuesday
2-4-2020
WOD
A. 10 Minutes to establish 1RM weighted Pull up
*if athlete does not have strict pull ups, spend the 10 minutes working on progressions
B. 10 Minutes to establish 1RM weighted Dip
If athlete does not have unassisted dips, spend the 10 minutes working on Ring Dip Progressions
C. 10 Minute AMRAP
10 Burpee Pull Ups
5 Atomic Sit Ups 45/35
02/03/2020
Monday
2-3-2020
WOD
A. 1x20 Back Squat
Up 2.5-10lbs from last
B. 22-16-10
Power Clean 115/75
Front Squat
Sh2OH
01/31/2020
Friday
1-31-2020
WOD
A. Max Height Box Jump
B. 10RM Bench Press
C. 50*40*30*20*10*
Box Jumps
Hand Release Push Ups
*=10 Ring Rows
25 minute time cap
02/01/2020