Sunday WODs plus WODtober Fest results!

October 25, 2015

CFD had quite the showing at WODtober Fest today!  We had a 3rd place finish from Coach Rebecca and Marcos in Co-ed RX.  We had a 2nd place finish from both our men's scaled team (Rodzilla, Octopain, and Mikey aka The Baby) and our men's RX team (Coach Matt, Coach Phil, and Derek).  We also had an outstanding 6th place finish from our Women's scaled team (Lippy, Ninja, and Robyn aka Nugget).  Everyone did awesome 💪


Back to our regular class schedule are your Sunday WODs!


Sunday Oct. 25, 2015


Yoga with Robyn! (8am) - If you competed today, you NEED this!

Endurance WOD (9am)


Let’s RUN!


Meters of Running


In between each run you must complete 2 rounds of:
30 Singles
20 Orange Squeezers
10 Surfers


Cash-out: 500m Row



CrossFit (10am)




3RM – Overhead Squat




Make the plate your friend…


3 RFT:
20 Push Press 65/95
Strip plate from bar
10 Burpee on to plate
10 Atomic Sit-ups
200m Plate Run







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