Chipper Friday's WOD and Announcements!

May 27, 2016

A couple announcements before we announce your Friday chipper!...


1) We will OBVIOUSLY be hosting Memorial Day Murph on Monday! So get your strength and determination faces ready...and your vests if you have one and want to wear them! We do not have any extra vests at the gym so if you would like to wear one, ask a friend to borrow one or go out and get one for yourself! We will be having 2 classes on Monday morning: 8am/9:30am. We will do a brief group warm-up, go over the workout and standards, and hop to it! It will be a community workout so friends and family are welcome :)


2) The Ripped Games is happening next Sunday June 5th at the Davie Rodeo and we have lots of CFD athletes competing! Therefore, the gym will be CLOSED next Sunday (June 5th). If you are not competing but would like to, it's not too late! Or if you'd rather just come out and support your fellow CFD athletes, then that's cool too!


Now onto your Friday Chipper and day 1 of our deload strength week!


Friday May 27, 2016


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



Strict Press DELOAD

5 @ 40%

5 @ 50%

5 @ 60%



None – it’s deload week!




27 Pull-ups

21 Box Jumps 24/30

15 Power Cleans 105/155

9 Wall Walks

15 Split Jerks

21 Burpee Box Jumps 24/30

27 T2B


Cash-out: 3 C&J 105/155




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