Tuesday WODs - 10/21/2014

October 21, 2014

It was a full house at CFD tonight!  Thanks to DeliverLean for their awesome representation of their meal plans and delicious samples of food and juices!  Great job in all our classes today.  You guys really started off the week strong.  Now we need to keep that energy for the rest of the week!


Here are your Tuesday WODs...


Tuesday Oct. 21, 2014


CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)


Deadlift day!


Strength:  Work up to your working weight using the following rep scheme: 




Deadlift 185/265

Clean to wall ball 20/30




Mule Kicks


CrossFit Endurance (6am)


100 singles

50 ft. marching lunges (1 length of gym)

*TASKS with toys*

50 ft. marching lunges


Here are your toys and tasks:

1. SB – 20 Slam Balls 20/30

2. MB – 20 Wall Balls 14/20

3. KB – 20 SDLHP 35/53

4. Box – 20 Box Jumps 20/24

5. Plate – 20 Atomic Sit-ups 15/25 


REMINDER!!  We have a few people signed up for our CFD cleanse and nutrition program already!  Isagenix is offering free enrollment THIS WEEK ONLY which is perfect for us because we need to order our products this week anyway in order to have them to start together on Nov. 3rd!  I know this is the first time cleansing for a lot of us so if you're hesitant about the whole fasting thing don't worry, we have options to fit everyone's lifestyle!  Talk to your coaches and we will find a schedule that fits YOU!  After you sign up you will all get a packet with a schedule to keep you on track so you will know exactly what to eat and when to eat on your shake days (which we will call Builder days) and your cleanse days (which we will call shred days!).  I hope you guys are as excited as i am!  Let's cleanse our bodies together and fine tune our hard-working machines!!



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