HAPPY BIRTHDAY CFD!!! Monday WODs - 2/9/2015

February 8, 2015

HAPPY 1 YEAR ANNIVERSARY TO CFD!!! It's our 1 year anniversary TODAY!! It's been an AWESOME first year for us. We couldn't have asked for a better group of athletes to be coaching! We will be having a special 1 year anniversary chipper on Friday so get ready...it's going to be good smile emoticonWe will also be have our anniversary party on Saturday Feb. 21st atHoney! It is going to be an epic night alongside our friendly BEAST Fitnesscrew! RSVP if you can make it! Here is the link to the event:




Here comes another great week after a very successful weekend!


Monday Feb. 9, 2015


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

Let’s work on our gymnastics skills! I want to start throwing some gymnastics skills into the Pre/Post WODs and eventually into the WODs. I (Coach Rebecca) have an extensive background in acrobatics and many of you have expressed interest in becoming more proficient in your gymnastics skills. Here’s your chance!


15 minutes of:
1. Tumbling
2. Ring Skills 
3. Handstand Skills

*choose one or do all of them. I will give examples of specific skills for each category. Don’t waste your precious play time. HAVE FUN!

TRUE TABATA (8 rounds of each)

1. Row for Calories
2. DB/KB Push Press (20/35lb DB or 18/35lb KB)
3. T2B
4. Push-up Shoulder Taps

*score is lowest round of each exercise
*1 minute rest between exercises

Endurance WOD (6:30pm)


Let’s get agile with some ladder drills!



4 Rounds of:
2 minutes of jump rope (choose singles, DUBs, or trips)
2 minutes of burpees

Score = total reps


Post-WOD Abs:
4 Rounds of:
1 min. Sit-up Twists
1 minute Plank

On-Ramp (7:30pm) – Rowing, Deadlifts, SDLHP



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