DESERT CROSSFIT

   





Desert CrossFit....the valley's ORIGINAL and longest standing CrossFit training facility.

Voted "Best of the Best" for Best Fitness Club/Gym in the Coachella Valley!

 

"Boogaloo!"

Partner WOD

AMARP in 25 minutes:

Athlete A
5 HSPU
10 Pistols (5R / 5L)

Athlete B
10 KB SDHP (53#/70#)
15 Double unders

Switch.

Pablo the machine. 355# Back squat.

 

HKC Palm Desert.  Congratulations to the newest Hardstyle Kettlebell Certification trainers!

 

Desert CrossFit is very proud to host the instructor certification workshop

Hardstyle Kettlebell Certification™ (HKC™)

"En fuego!"

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Back squat

5-3-3-2-2-1-1-1

 

"DT"

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5 Rounds:

12 Deadlifts (105#/155#)

9 Hang power cleans

6 Push jerks

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Moustache PRs.

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"Burn it to the ground!"

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Press
5-3-3-2-2-1-1-1

 

50 Ca Row

45 Box jumps (24"/30")
40 Steps OH walking lunge - each leg (25#/45#)

35 Swings (35#/53#)

30 Chest-to-bar pull ups

25 Sholder to Overhead (95#/135#)

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DCF Silvers rip up the ab wheel!

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"Cowabunga!"

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6 Rounds:

20 sec - Knees to elbows
Rest 10 seconds

30 sec - SDHP (35#/53)

Rest 15 seconds

40 sec - Mountain climbers

Rest 20 seconds

60 sec - MB Cleans (Rounds 1,3,5) / Wall ball (Rounds 2,4,6)

Rest 30 seconds

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Haulin' a$$!

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"Indigestion Annie."

Squat clean
1-1-1-1-1-1-1

50-40-30-20-10

Double unders

SIt ups

15 Burpees (every round)

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Highlights from Franco's birthday WOD "Lovin' the pain!".  Check out the rest of the pics HERE!

Are you coming to the 3rd Annual Marine Corps Challenge?

"Happy Memorial Day!"

"Murph"

Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

Partition as needed.  Be a bada$$......wear a 20# vest.

Today we pay tribute to the men and women who gave their lives fighting for our freedom.

 

"A swift kick in the a$$!"

AMRAP in 20 minutes:
Bear crawl 100 ft
50 Double unders
12 DB gound to overhead
12 Box jump-overs

Determination.

"Lovin' the pain!"

Partner WOD

AMRAP in 25 Minutes:

Person A
 5 Power cleans (95#/135#)
 5 Front squats
 5 Push press

Person B
15 AbMat sit ups
25 KB swings (35#/53#)

Switch.

Ginormous thanks to Andy and Jessica Hathaway of Upper Crust Pizza in Cathedral City for hosting the first ever DCF Paleo Pizza night!   It was absolutely delicious!!!

Seeing that the Paleo pizza was gobbled up.....crumbs and all......who's up for a repeat next Friday night? :-)

"Can't fake the feeling!"

Press
3-3-3-3-3
(Start @ 65% of 1RM and increase each set)

5 Rounds:
3 Deadlifts (185#/275#)
5 Donkey kicks
7 Toes-2-bar
9 Wall ball 2-for-1

Ready to party!