Mike

WOD with equipment
AMRAP in 20:00 Minutes
10 Hand Release Pushups
20 Alt. Leg VUps
30 Goblet Squats *DB 50lbs/35lbs
OR
WOD without equipment
AMRAP in 20:00 Minutes
10 Hand Release Pushups
20 Alt. Leg VUps
30 Air Squats

Complete the following for time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
Post scores to comments

6:30AM ZOOM LINK: https://zoom.us/j/274789462
12:00 NOON ZOOM LINK: https://zoom.us/j/640177437
5PM ZOOM LINK: https://zoom.us/j/141949987

Added Bonus Monday to Friday 7:30-8 (except Wednesday)
SIP AND STRETCH – grab a beverage and connect with CFD members while we chat and stretch
https://zoom.us/j/219801050

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

John

Our Zoom Class Schedule Is Here!

We are excited to be offering virtual classes daily! 

Three classes daily 6:30am, Noon, 5pm – Monday to Friday
Saturday- Community WOD at 9:30am

How will it work?
Your Coaches will lead a “class” complete with warmup, WOD and mobility

All you need to do is click on this link for the time you wish to participate in….. so grab your friends and meet each other virtually.

6:30AM ZOOM LINK
https://zoom.us/j/274789462

NOON ZOOM LINK
https://zoom.us/j/640177437

5PM ZOOM LINK
https://zoom.us/j/141949987

Added Bonus Monday to Friday 7:30-8 (except Wednesday)
SIP AND STRETCH – grab a beverage and connect with CFD members while we chat and stretch

https://zoom.us/j/219801050

******

WOD without equipment
2 Sets- 3 Rounds
400m Run or 1:30 High Knees
15 Burpees
30 Alt. Reverse Lunges
-rest 3:00 Mins b/t sets-

WOD with equipment
2 Sets- 3 Rounds
400m Run
15 lateral Burpees over DB
15 DB Reverse lunges (right leg/left leg)
-rest 3:00 Mins b/t sets-
Post scores to comments 

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

 

Beth

 

WOD Without Equipment– AMRAP 8:00 Minutes 
8 Burpees
40 Double Unders/ High Knees
Rest 2:00
AMRAP 8:00 Minutes
8 Burpees
16 Alt Chair Step Ups (Total)

WOD With Equipment– AMRAP 8:00 Minutes 
12 Hand Release Push Up
12 Alt. Dumbbell Hang Clean and Jerk 1×50/35 (OR whatever weight you have at home)
Rest 2:00 Minutes
AMRAP 8:00 Minutes
12 Dumbbell Alternating Step Ups (Total)
12 Hand Release Push Up

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

Andi

WOD- Without Equipment: 4 Sets for max reps
1:00 Alt. Chair Step ups
1:00 Chair Dips
1:00 Alt. Leg VUPS
1:00 Jumping Air Squats
Rest 1:00 Minute b/t sets

WOD- With Equipment: 4 Sets for max reps
1:00 Weighted Alt. Chair step ups
1:00 DB Facing Burpees over DB
1:00 Alt. Leg VUPS
1:00 Jumping Air Squats
Rest 1:00 Minute b/t sets
Post scores to comments 

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

Michelle

 

WOD 1.
2 Sets: AMRAP in 7:00 Minutes
20 Plate Hope/40 Jumping Jacks
10 Burpees/5 Wall Walks
*Rest 3:00 Minutes b/t sets
-or-
WOD 2.
2 Sets: AMRAP in 7:00 Minutes
40 Double Unders
8 Strict Handstand Pushups or 12 Kipping Handstand Pushups or 15 Hand Release Pushups
*Rest 3:00 Minutes b/t sets

Athletes Notes
*Try to keep the double unders unbroken throughout the entirety of the workout.
*Pick your poison on the pressing options. Most advanced would be strict, then kipping, followed by hand release pushups.
*No matter what you choose, make smart breaks from the beginning.

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

Erica

Part 1. 30:00 Minute Walk/Light Jog
Part 2. Accessory Work
4 Rounds
10 Bulgarian Split Squats (right/left)
20 Hip Bridges (2 second pause at the top)
10 DB Single Arm bent over rows (right/left)
1:00 Wall Sit Holds
Post scores to comments 

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these 2 weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

Crystal

WOD/Without Equipment
5 Rounds
400m Run or 1:30 of High Knees
20 Pushups
20 Cossack Squats (total)

WOD with Equipment
5 Rounds
400m Run
100ft Handstand Walk
20 Alt. DB Hang Clean and Jerks (total)
Post scores to comments 

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these 2 weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD