Monday September 28, 2020

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“Home is where love resides, memories are created, friends always belong, and laughter never ends.”

WOD
Part 1. 
Spend 10:00 Minutes building up to a heavy 1 rep Clean and Jerk
Part 2.
100-80-60-40-20: Double Unders
10-8-6-4-2: Squat Snatch #155/#105
-REST 5:00 Minutes-

100-80-60-40-20: Double Unders
10-8-6-4-2: Squat Clean #205/#135
Target Time each set 8:00-9:00 Minutes
Time Cap each set 13:00 Minutes

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Friday September 25, 2020


Chase Excellence in everything that you do! 

For Time
50 DB Deadlifts 50lbs/35lbs
40 DB Hang Power Cleans 50lbs/35lbs
30 DB Front Squats 50lbs/35lbs
20 Push Press 50lbs/35lbs
10 DB Squat Clean Thrusters 50lbs/35lbs
*Every 1:30, perform 3 burpees over your DBs*
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Box Brief:

Sunday Sept 27, 2020- CFD 10 Year Anniversary Celebration, 11:00am-1:00pm

Wednesday September 23, 2020

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Mike “Boogie”

“Chest Buttha”

In Teams of 2 complete the following
4 Rounds: 24 Bench Press #185/#125, 6 Rope Climbs
-Rest 2:00 Minutes-
3 Rounds: 36 Bench Press #155/#105, 4 Legless Rope Climbs
-Rest 2:00 Minutes-
2 Rounds: 48 Bench Press #135/#95, 6 Rope Climbs
Target Time: 35:00 Minutes
Time Cap: 40:00 Minutes
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Box Brief:
Sunday Sept 27, 2020- CFD 10 Year Anniversary Celebration, 11:00am-1:00pm

Monday September 21, 2020

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Mandy

Part 1. Spend 15:00 Minutes building up to a heavy 3 Rep Back Squat
Part 2. AMRAP in 10:00 Minutes: Max Reps Back Squats at your 3 Rep from Part 1
Part 3. 3 Sets of
:40seconds Hollow Rock Holds
20 Alternating V-Ups
20 Bird Dogs
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Box Brief:
Sunday Sept 27, 2020- CFD 10 Year Anniversary Celebration, 11:00am-1:00pm