Monday's WODs...

July 12, 2015

Another notable CFD performance this weekend by Octavio aka OCTOPAIN!!  Octavio competed on a team with his cousin at a competition in Miami and placed a wopping 13th overall with a 2RM Thruster PR of 195#!!  Congrats Oct!

Next up for CFD athletes is Beast Mode Battle​ next weekend at Broward CrossFit.  Even if you're not competing, come out, show your support, and see what CrossFit competitions are all about!  Here are some more upcoming competitions that we will be participating in...


Clash of the Fittest - Aug. 22

Pound Down - Sept. 12

Palm Beach Partner Throwdown II - Sept. 19

Crush Games - Oct. 2-4


Talk to your coaches for more info!  Here are your Monday WODs...


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


Mobility Monday!!



400m Row or Run

3 3-position RDL’s per leg

15 Squats

5 Two-Taps

5 Jumping Jack Tuck Jumps


Mobility: PNF Stretching for your hamstrings   




U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.




5 RFT:

10 Back Squats 155/225 (Scaled = 105/155)

10 Deadlifts 175/275 (Scaled = 115/175)

400-meter sprint

Rest 2 minutes


The back squats will be from the rack.  There will be 1 RX and 1 Scaled bar for each men and women set up.  If you would like to do anything less, you will have to clean it from the floor.  We will also have 1 RX and 1 Scaled bar for each men and women set up for the deadlifts.  Big classes will be run in waves.



Endurance WOD (6:30pm)


5 RFT:

20 Calorie Row

400m Run

60 DUBs (sub 120 singles)



On-Ramp (7:30pm)





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