Friday's "Orlando 49" Chipper...

June 17, 2016

We will be doing a special chipper tomorrow in memory of the 49 Orlando shooting victims.


Friday June 17, 2016


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


Strength: We’re going to save our strength session for Saturday due to the length and significance of the Chipper…but if you can’t make it Saturday and want to get it in during open gym, here it is:


Front squat:

5 reps at 50%

5 reps at 70%

5X5 at 80%




"The Orlando 49"


For time:

49 Deadlifts 115/165

49 KB Swings 53/70

49 Wall Balls 14/20

49 burpee box jumps 24/20

49 Calorie Row


This workout is dedicated to the 49 victims of the Pulse night club shooting in Orlando. At CFD, we have a diverse population in so many ways -- Christian, Muslim, Jewish, not religious at all, different ethnicities and cultural backgrounds, sexual orientation, political leanings, economic status, fitness level and athletic background...the list goes on and on. None of that matters when we step through the door into the gym. We are united by our desire to be our best selves through fitness; united by our willingness to push our physical limits on a regular basis; united by our shared moments of triumph and adversity.


When members of our community are hurting -- feeling pain and confusion and fear, brought on by a senseless act of violence like the Orlando shooting -- we can come together and support each other, and make an extra effort to be a constant source of positivity and strength for our fellow members and coaches.


So when you step into the gym tomorrow to complete this workout, take a second to think about the victims and their families. When you're getting tired and sweaty and want to slow down, keep going strong in honor of those who won't get another chance to. Take a second to appreciate the gifts you've been given. Make no mistake -- the physical ability to complete a workout like this is absolutely a gift, no matter how long it takes you or how much you scale it.


You only get one chance at life on this earth. Make it count.






Please reload

Featured Posts

Saturday's WODs!

February 22, 2020

Please reload

Recent Posts

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

February 13, 2020

Please reload