Rest Day
Recommend full rest day, or a light active recovery day, light 30:00 Minute Walk/Bike/Row

CFD April Athlete of the Month: Wendy H

From the second Wendy showed up she has brought an energy and mindset that is the core of our community….. she is humble ~ always open to coaches suggestions and works to improve. Hungry ~ she always comes in works hard and is so consistent! Have yet to see her miss a day. People smart ~ basically you can count on her to make those around her laugh, with the help of her partner in crime Juli, there is never a dull moment and her messages about how her workouts go leave me keeled over laughing. She has come so far since she joined. I have watched her confidence grow and she is continually achieving new things! She is a great addition to our community and I am excited to see her continued successes.
-Coach Sharon

For Time:
1 Mile Run
100 Burpees
1 Mile Run
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Good Friday- The Box will be closed to reflect the holiday.

Brad

For Time
*10*9*8*7*6*5*4*3*2*1
Push Jerks #135/#95
*200m Run
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Box Brief
Friday April 2, 2021- Good Friday- Box Closed to reflect the Holiday

AMRAP in 20:00 Minutes
Max Distance ECHO Bike
*Every 2:00 Minutes perform 6 Burpee Pullups/Bar Muscle Ups
-rest 5:00 Minutes-
AMRAP in 20:00 Minutes
Max Distance SkiERG
*Every 2:00 minutes perform 3 Sandbag Clusters up/over the barbell 100lbs/80lbs
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Box Brief
Friday April 2, 2021- Good Friday- Box Closed to reflect the Holiday

Rob

AMRAP in 24:00 Minutes
Partner 1. 400m Run
Partner 2. Max Rounds of “Strict Cindy” (5 Strict Pullups/10 Pushups/15 Air Squats)
*Switch stations upon completion of run.
*Score is total rounds of Strict Cindy as a team.
*Pick-up where your partner left off.
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Box Brief
Friday April 2, 2021- Good Friday- Box Closed to reflect the Holiday 

Carl

OTM for 40:00 Minutes
Odd Minutes: 5 Back Squats (65%-75%)
*Should be do-able/repeatable for the entire 40 Mins
Even Minute: 15/12 Calorie Row
*Every other even minute set- 15 Toes-Bar/15 GHD Situps*
Example, Round 1 is 5 Back Squats, Round 2 is 15/12 Calorie Row, Round 3 is 5 Back Squats, Round 4 is 15 Toes-Bar or 15 GHD Situps, etc… etc… for 40:00 Minutes.
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Rest Day
Recommend full rest day, or a light active recovery day, light 30:00 Minute Walk/Bike/Row

In Teams of 2 complete the following, AMRAP in 24:00 Minutes
Partner 1. 100ft Sandbag Carry + 3 Sandbag Cleans over the shoulder #150/#100
Partner 2. Max Calories on BikERG
*Switch stations upon completion of Sandbag Cleans.
*Score is total calories completed as a team.
*Pick-up where your partner left off.
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Cindy

OPEN WOD 21.3