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Danielle Dionne

Danielle is a CrossFit Level I certified instructor, USA Weightlifting Club Coach, and is certified by the National Exercise and Sports Trainers Association. In 2003, she became a personal trainer and fitness/BootCamp instructor at Gold’s Gym; additionally, she taught BootCamp classes in the community, strength/conditioning classes at a Krav Maga Studio, and assisted coaching in a local high school lacrosse conditioning program.

July 21, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Friday

EMOM 10 min 1-2 snatches

3 Sets of 1 rep- Snatch tempo pulls; 10 sec to get to top, 10 sec to return to floor.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. Go back the same way.  Choose a challenging weight.

3 rounds for time:

10 Overhead Squats (135/95)

50 Double unders

(7 min time cap)

Post Heaviest Snatch and Time to SugarWOD

July 19, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday

3 rounds for reps:

1 min Power clean (135/95)

1 min rest

1 min Deadlifts (135/95)

1 min rest

1 min Burpees

1 min rest


Teams of three relay (Not for Time): 3 rounds switch when DBall walker gets back from their walk

station 1: 100 ft. DBall walk

Station 2: Plank

Station 3: rest

Post total reps to SugarWOD

July 18, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday

We have started a front squat and back squat program if you have not noticed on Tuesdays, keep that in mind many were sore from last week but hopefully with consistence you won’t be terribly sore in the future. Please keep in mind that with a program like this it is important to stretch and do soft tissue work on yourself to keep you happy and healthy!

Front squat: 10 sets x 3 reps 72% of 1 rm

Back squat: 3 sets x 3 reps 72% of 1 rm


Teams of 3: Max Cals Ski or Row in 10 minutes switch every 15/10 cals

Post weights and Cals to SurgarWOD

July 17, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday

Super set: 4X10 DB shoulder press and

4X 10 single arm DB row

2min rest B/T sets


Then for time:

50 Box jumps “24/”20

50 KB swings (70/53)

50 Jumping lunges

50 Push presses (95/65)

50 Toes to bar

Free Intro Class

Free Intro Classes Thursdays at Noon & 7pm and Saturdays at 11am.

Reserve a spot here!

CrossFit Foundations

E-mail Danielle at for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed.

Quote of the Week

"If you really want to do something, you'll find a way. If you don't, you'll find an excuse."

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource