Wednesday's WOD...and yoga!

July 6, 2016

Awesome work on those heavy squat cleans! Lots of great form as we expect nothing less from our CFD athletes :) Big shout out to Josh, one of our youngest members, who has been working hard on his form, always listening to his coaches, paying attention to detail, and not letting his ego get in the way ever since day 1! His hard work is evidenced by the beauty of his oly lifts! Check out those cleans!! (video below) AWESOME JOB JOSH!!




Here are your Wednesday WODs...and don't forget about yoga with Robyn at 6:30pm!


Wednesday July 6, 2016


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



2 minutes of your choice of cardio

1 Length Marching Lunges

8 Two-Taps

1 Length Lunge w/ SS

8 Burpees

1 Length Drop Squat Broad Jumps




Snatch pull from knee

3X5 at 85%



3 reps at 60%

3 reps at 70%

3 reps at 80%

3 reps at 85%




4 RFT:

12 Overhead Lunges 65/95

12 Inverted Burpees

12 KB Swings 53/70

12 Wall Balls 14/20


Yoga (6:30pm)


On-ramp (7:30pm)




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