#d3cf

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Home sweet home #d3cf

That was fun! Just hoped to finish the round of 185, but finished with a PR @ 225 during #17point3 😬

#D3CF #CrossFit #InTheOpen

Post Cardio PR!

#D3CF
#crossfitmasters

My girl working hard at today's WOD. #d3cf #crossfitteens

265# 3 Clean + 2 Jerk! 🏋 #D3CF #CrossFit

CrossFit Open 17.2 80's style!! #d3cf #barbellabox

Our D3 Fitness Challenge is over! We were rewarded with a cookie cake! Thanks @msnacent - we love u! #D3FitnessChallenge #Dojo3Renton #D3Fit #D3CF

07/18/2017

For Time:
500m Row

Deadlift:
5-5-5

For Quality:
100 Russian KB Swings

#D3CF #DestroyLimits

MOST RECENT

#D3WOD 07/26/2017

3 Rounds (For Time):
400m Run
2:00 REST
200m Run
1:00 REST

For Quality:
30 Strict Pull Ups

#D3CF
#CrossFit #fitness #WOD #training #health #wellness #renton #seattle #kent #bellevue #D3Fit #DestroyLimits

#D3WOD 07/25/2017

Overhead Squat:
5-3-3-1-1-1

For Time:
20 DB Snatches (50/35)
30 Front Rack Step Ups (50/35)
40 Alternating Shoulder to Overhead (50/35)

#D3CF
#CrossFit #fitness #WOD #health #wellness #motivation #training #renton #seattle #kent #bellevue #D3Fit #DestroyLimits

Our Barbell classes are dedicated hours toward making sure our community gains 100% confidence and learns how to safely perform any/all lifts they may encounter!

Whether you're brand new to Fitness or already a well-experienced CrossFitter, come join us for a class and hang out with some good people! 🏋Coach: @shi_is_near
#D3CF
#D3nation
#CrossFit #fitness #weightlifting #barbell #WOD #training #motivation #health #wellness #D3Fit #Dojo3 #renton #seattle #kent #bellevue #DestroyLimits

#D3WOD 07/24/2017

4 Sets:
0:20 MAX Unbroken Hang 2KB Clean+Presses (44/26)
8 Ring Dips

4 Sets:
8 Deadlifts
100m Farmers Carry

#D3CF
#CrossFit #fitness #WOD #health #wellness #weightlifting #training #renton #seattle #kent #bellevue #D3Fit #DestroyLimits

Thank you for the workout, Coach Sinear! Loved class... um, especially those twists in the end 😬❤️😵🙌 @shi_is_near #d3cf #d3crossfit #dojo3

#D3WOD 07/21/2017

Tabata:
Jumping Lunges

15-12-9-6 (For Time):
20 Box Jumps (24/20)
Toes to Bar

#D3CF
#CrossFit #fitness #WOD #training #weightlifting #health #wellness #D3Fit #seattle #renton #kent #bellevue #DestroyLimits

Home sweet home #d3cf

#D3WOD 07/20/2017

5 Rounds (For Time):
5 Unbroken Back Squats (225/155)
200m Run Sprint
2:00 REST

#D3CF
#CrossFit #fitness #WOD #health #wellness #weightlifting #D3Fit #renton #seattle #kent #bellevue #DestroyLimits

#D3WOD 07/19/2017

AMRAP 15:
10 Handstand Push Ups
30 Double Unders
10 Burpees
30 Double Unders
#D3CF
#CrossFit #fitness #wod #training #health #wellness #weightlifting #D3Fit #Seattle #renton #kent #bellevue #DestroyLimits

07/18/2017

For Time:
500m Row

Deadlift:
5-5-5

For Quality:
100 Russian KB Swings

#D3CF #DestroyLimits

#D3WOD 07/17/2017 "Angie"
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
*30:00 Time Cap

#D3CF
#CrossFit #fitness #wod #health #wellness #weightlifting #D3Fit #renton #seattle #kent #bellevue #DestroyLimits

#D3WOD 07/13/2017

3 Sets:
10 Unbroken Deadlifts (225/155)
50 ft. Handstand Walk

E2MOM 8:
15 Overhead Squats (95/65)
MAX Single Unders

#D3CF
#CrossFit #fitness #wod #health #wellness #d3fit #renton #seattle #bellevue #D3Fit #destroylimits

#D3WOD 07/12/2017

2 Rounds (For Time):
800m Run
4:00 REST
1000m Row
4:00 REST
12-9-6:
Toes to Bar
Double KB Swings (44/26)
4:00 REST

#D3CF
#CrossFit #fitness #wod #training #motivation #health #wellness #renton #seattle #kent #bellevue #D3Fit #DestroyLimits

#D3WOD 07/11/2017

AMRAP 10:
50 Squats
50 Push Ups
25 Squats
25 Push Ups
MAX Squat Clean Thrusters (95/65)

#D3CF
#CrossFit #fitness #WOD #training #motivation #health #wellness #D3Fit #seattle #renton #bellevue #kent #DestroyLimits

Some familiar faces are joining our coaching staff!❤️ Welcome a couple homegrown athletes to our team, Coach Jeremy (@teritofte) and Coach Marita (@mquiroz1)! Be on the look out for these two this week!

#D3CF
#CrossFit #fitness #weightlifting #motivation #health #wellness #wod #renton #seattle #bellevue #kent #D3Fit #DestroyLimits

#D3WOD 07/10/2017

5 Rounds:
200m Run
12 DB Snatches (50/35)
8 C2B Pull Ups

For Quality:
400m Front Loaded Carry

#D3CF
#CrossFit #fitness #wod #training #motivation #health #wellness #renton #seattle #bellevue #kent #D3Fit #DestroyLimits

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