Start your week off on the right foot . . . or hand. A Handstand Walk is not accomplished overnight, the progression from Wall Walks to Handstand Kick-Ups/Holds to Handstand Walks takes time, the key is Determination. "A year from now you may Wish you had started Today" - Karen Lamb

Saturday morning hangout

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"The magic is in the MOVEMENT, the art is in the PROGRAMMING, the science is in the EXPLANATION, and the fun is in the COMMUNITY." -Greg Glassman #thisiscf4d #unityincommunity #tittletrained #squadgoals #theysurvived #doorsopen

Photos from CrossFit Four D's post

Doors Open, Chicks Out, Spring is Here

Sometimes your voice in your head needs a little encouragement from that other "Little voice" to help push you. Little ones are always watching, and can be your biggest cheerleaders, score doesn't matter to them, all they see is you working hard to accomplish something.

So much fun hosting the baby WOD for Andrea and Cory Kodat!!! Rowing, jump roping and squatting sure was not easy carrying a wall ball baby and we all have a new appreciation for how awesome pregnant crossfit athletes are!!! 👊💪Thanks to everyone that could make it...it was a blast!! 💙💝

Snatch Technique 2 (The Setup)-CF4D

Coach Justin, CrossFit Weightlifting Trainer, leading class through today's technique work for the Snatch. Today athletes were faced with both the Snatch and the Clean, as we worked towards heavy loads. Before we introduce intensity, we reinforce mechanics, and become consistent. Without being consistent with the mechanics, we are not ready to introduce intensity. Below are two videos that can help you if you seem to struggle with either movement. https://youtu.be/Ebd0L2gCj9M https://youtu.be/VHN7GgFPiuI

Photos from CrossFit Four D's post

This morning at CF4D we hosted a baby WOD to celebrate the upcoming arrival of Andrea Lynn and Cory Kodat's precious baby girl! So many laughs and multiple squats to kick start the day! 👊 Here is a shout out to all of the pregnant crossfit athletes out there...you.are.amazing! 💙 #wallballbaby #thisiscf4d #unityincommunity

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Classic CrossFit triplet of Rowing, Med Ball Cleans, and Ab Mat Sit-ups going down at CF4D this morning!!

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Just a reminder that Foundations begins this Wednesday!! New to CrossFit? Thinking about joining at CF4D? Come to our foundations classes in April! We are offering a Spring Special for $30 that includes 4 foundations classes and a free week!! Signing up for foundations is a requirement for members who are beginning their journey at CrossFit Four D! Email us at crossfitfourd@gmail.com for more information or sign up here through MindBody! *Must be 18 or older* https://clients.mindbodyonline.com/classic/home?studioid=655748

Who says the coach can't have a little fun too!? Fun little game before a not so fun WOD in one of our evening classes.

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New to CrossFit? Thinking about joining at CF4D? Come to our foundations classes in April! We are offering a Spring Special for $30 that includes 4 foundations classes and a free week!! Signing up for foundations is a requirement for members who are beginning their journey at CrossFit Four D! Email us at crossfitfourd@gmail.com for more information or sign up here through MindBody! *Must be 18 or older* https://clients.mindbodyonline.com/classic/home?studioid=655748