Thursday October 15, 2020

Event4-16
Morgan

5 Rounds for time of:
1 Pegboard ascent/1 Rope Climb or 3 Strict Pullups
100 Double Unders
10 Single-arm dumbbell hang split snatches
10 Single-arm dumbbell hang clean and split jerks
♀ 55-lb. dumbbell
♂ 80-lb. dumbbell
Athletes must alternate arms on each rep of the hang snatch.
Time Cap: 20:00 Minutes
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Tuesday October 13, 2020

DSC_6588
Coach Seth breaking down a daily workout

40:00 Minutes for Quality
10 Double KB COSSACK Squats

10 Double KB Reverse Lunges
Double KB Squat Thruster (right arm)
Double KB Squat Thruster (left arm)
10 GHD Situps
5 Calorie Bike/Row *Add 5 Calories to each round completed
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Box Brief: 
Tomorrow, Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Friday October 9, 2020

DSC_2324
Erica

With a running clock,
0:00-10:00 Minutes: 30 Squat Clean and Jerks #135/#95
10:00- 20:00 Minutes: 20 Squat Clean and Jerks #185/#125
20:00-30:00 Minutes: 10 Squat Clean and Jerks #225/#155
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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Tuesday October 6, 2020

CFD_10year_anniversary 14110 year Anniversary Party 

WOD
40:00 Minutes for Quality

250m Row or 500m BikeERG
10 Double KB Swings

8 Double KB Cleans

6 Double KB Front Rack Alternating Reverse Lunges

4 Double KB Thrusters
10 GHD Situps

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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner