October 17, 2014

Before we get to the WOD, here are a couple reminders:


1. Details for our gym wide pre-Thanksgiving CLEANSE will be posted tomorrow.  If you're interested stay tuned!!


2.  Our Deliver Lean sampling is being re-scheduled for TUESDAY.  If you are interested in learning about all their meal plans as well as receiving special CFD discounts, make sure you're here are Tuesday night (Oct. 21) sometime between 5 and 8pm!


3. We will be have a FIELD TRIP WOD on Sunday!  The 9am Endurance class will take place on and near the Linton bridge.  We will meet in the Atlantic Dunes parking lot at 8:50am and start the E-WOD promptly at 9am!  Then we will have the crossfit 10am class on the BEACH!!  Come for one or the other or BOTH!!  Going to be a great workout!


4.  If you're looking to do a competition, there are 2 good ones coming up!  We have a few people doing the Turkey Pit Games Nov. 15-16.  There are 4 divisions available: beginner, intermediate, advanced, and masters.  Something for everyone!  Then we have a few teams of 2 competing in BEAST MODE Dec. 21st.  You can have a team of 2 same gender or co-ed.  Talk to your coaches if you are looking for a partner or to find out how you sign up!!


...alright enough talk.  HERE'S YOUR CHIPPER!!


Friday Oct. 17, 2014


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


100 Walking Lunges 

40 HR Burpees

40 V-Ups

5 Rope Climbs 

30 Box Jump Overs


5 Muscle Ups (rings)

20 Ground-to-overhead 75/115

20 Back squats 

5 Bar Muscle Ups

100 Double Unders


For those of you who have started our leg strength program, good for you!  Stick with it and I promise you will see results.  Don't hesitate to ask if you have any questions about the programming.  And if you are still interested to joining in, it's not too late!  We have some more people starting next week :)


So much going on at CFD!!  Come be a part of the action...ALL THE ACTION!!



Please reload

Featured Posts

Saturday's Home WOD and Pre-WOD Strength!

April 4, 2020

Please reload

Recent Posts

March 29, 2020

March 25, 2020

Please reload