Tuesday March 31, 2020


WOD with equipment
AMRAP in 20:00 Minutes
10 Hand Release Pushups
20 Alt. Leg VUps
30 Goblet Squats *DB 50lbs/35lbs
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

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


6 thoughts on “Tuesday March 31, 2020

  1. 53:02 1 mile run, 7 rounds of Rx cindy then 13 rounds of cindy with 5 db row per side instead of pull-ups, 1 mile run – was trying to do strict pull-ups off the deck but just couldn’t maintain my grip on the edge

  2. Did an “Almost” Murph – had to cut back the pullups since I have to do them strict in my little doorway setup.

    1 mile run
    10 rounds: 5/20/30
    1 mile run
    14 lb vest


    Thanks to Travis for doing this one virtually with me – and waiting on the video for me to finish the second run!

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