Sunday WOD - 9am class ONLY!

October 12, 2014

Congrats to team CFD for throwing it down today at the Xtreme Top Box Throwdown on Fort Lauderdale beach!  The action continues tomorrow starting at 9am so for those you would like to come watch, your cheers are always welcomed and strongly encouraged!!  Thanks to those who came out to support us today :)  Our team of 10 competed in 3 grueling workouts involving a 225 lb. log, bear crawls in the sand, a crazy chipper, tandem deadlifts, and kb complexes...more fun to come tomorrow!  For those you are looking to do a competition soon, check out the Pit Games Series (Turkey Pit Games) happening on Nov. 15-16.  They have 4 divisions available: beginner, intermediate, advanced, and beginner so there's something in store for everyone!  Plus it's local in north Lauderdale...and only 1 month away!!  Talk to Coach Rebecca or Matt if you're on the fence or don't know what category to do and we'll help you figure it out! http://www.eventbrite.com/e/turkey-pit-games-2014-tickets-13045975865

 

Now onto our Sunday endurance WOD.  Coach Orville will be there again tomorrow to lead you through your endurance chipper!!  Have fun :)

 

Sunday Oct. 12, 2014

 

REMINDER - 9am class ONLY

 

Endurance WOD (9am)

 

A running chipper!!

 

50 DUBs (sub 150 singles)

Run 200m

40 Grasshoppers

Run 200m

30 Split Jumps

Run 200m

20 Wall Balls

Run 200m

10 Calorie Row

Run 200m

10 Burpee Pull-ups

Run 200m

20 Deck Squats

Run 200m

30 Box Jumps 20/24

Run 200m

40 Mountain Climbers

Run 200m

50 DUBs (sub 150 singles

 

GET AFTER IT!!

 

 

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