Crossfit Dixie

History of the Crossfit Games.

The energy at the box has been awesome guys. We appreciate your hard work everyday and we see that you are committed to a healthier, fitter YOU in 2012. Games people, AWESOME!! Love to see you guys getting after it. Keep pushing each other everyday. It will make you better and our team better. Solid effort EVERYONE at CFD.

WOD

‘Elizabeth’

21-15-9

Squat Cleans 135/95#
Ring Dips

+

15 GHD Situps x 4 sets; rest 1 min- (adv do 5 sets)
*sub 20 abmat Situps

I can’t put enough importance the having a technically sound and strong squat. Here is an M-WOD to help you guys. Work on it if you want to get stronger.

“The biggest hole I have seen in CrossFitters, the world over, is the ability to support a heavy bar on their back, sit down below parallel and stand up with out doing any spastic. No violent head head movements, caving knees or lack of spinal stability.

The other shit is fluff. I have never met anyone with a strong squat that was not decently strong in the other lifts.” —John Welbourn, Crossfit Football.