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"CrossFit is a fitness program that combines a wide variety of functional movements into a timed or scored workout.  Weightlifting, powerlifting, strongman, gymnastics, running, swimming, rowing, biking.  Constantly varied, high intensity, functional movements gets you ready for anything." (2011 Reebok CrossFit Games)



by: Coach Greg Glassman  www.crossfit.com                                                                                
 
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
 


Class Descriptions  

Meditation Monday: Hatha style yoga with an emphasis on pranayama (breath work) and meditation. Start your week off right!  

Yoga: Vinyasa style yoga focusing on connecting the body, breath and mind. Each instructor brings their own special style to each class but most classes begin with a theme and discussion of how we can practice yoga off the mat.  

Veterans Yoga: A 45-minute flow to kick of our weekly Veterans Overcoming Obstacles support group meeting. Anyone is welcome to attend as we hope to bridge the gap between veterans and civilians and provide our veterans with the camaraderie that they once had while serving.  

CrossFit/ Beginners CrossFit: Constantly varied functional movement executed at a high intensity. Each class begins with a 3 minute meditation followed by a short warm up, a strength component and then the CrossFit workout or “metcon” (metabolic conditioning) piece. This is followed by a cool down stretch. Each class only takes an hour. Workouts are posted on the DDC website homepage, Zen Planner, and Facebook the night before.  

Devil Dogg Obstacle Course Training (OCT): This is our signature obstacle course race training workout. You won’t see as many barbells or traditional CrossFit movements but you will see lots of odd objects including sandbags and a simulation of the Spartan Race bucket carry. These workouts tend to be longer as we try to prepare for long endurance days out on the course but all workouts can be scaled for the beginner!  

Skill Work: Each weekend day our coached will choose a skill to work on. This is a great opportunity to learn more technical CrossFit movements like double unders and muscle ups outside of the shorter weekday classes.  

Devil Dogg Barbell Club: Coached by your favorite CrossFit, Olympic lifting, and powerlifting coaches this hour allows for you to come in and get any kind of workout or extra coaching you are looking for.

Competitors WOD:  These classes are designed for the Intermediate through Advanced Athletes.  The weights are heavier, wods are faster, and skills more advanced.  Geared towards those interested in the competitive side of CrossFit.




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