Monday WODs - 8/25/2014

August 25, 2014

Thanks for everyone who came out for our CFD and BEAST social yesterday!  IT WA A BLAST!!  It’s so nice to hang out with everyone outside the box.  We LOVE our CFD family!! <3 


Tomorrow we will start off with some strength training before we move into the WOD, so bring your oly shoes, belts, or whatever else you need!


Monday Aug. 25, 2014


CrossFit (6am/7am/10am/12:15pm/5:30pm)


Back Squat:

Heavy 8 reps

95% x 8

90% x 8


EMOM for 8 minutes:

2 Strict HSPU

4 Strict Pull-ups (or 2 strict muscle ups)


Cindy meets Curtis P!


15 min. AMRAP:

3 Curtis P’s 85/125

3 Rounds of Cindy 


Curtis P. = hang squat clean, lunge right, lunge left, push press


Cindy = 5 pull-ups, 10 push-ups, 15 squats




BEAST Bootcamp (8:30-9:30am)


NEW CLASS!!  MadDog 30/30: The class will be split to focus on 30 minutes of cardio training and conditioning, and 30 minutes of strength training. 


CrossFit Endurance (6:30pm)


Time for some interval training!


For time:

4 sets of 500m run with exactly 1 minute rest between sets


For time:

4 sets of 300m rowing SPRINT with 1 minute rest between sets.  MAKE SURE TO RESET THE ROWER EACH TIME.


Then…Tabata Abs


On-Ramp (7:30pm)



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