Tuesday's WODs!

March 7, 2017

That's a wrap for 17.2! Team standings will be released soon!


Just a reminder about our CFD PARTY RAFFLE...which you may have noticed sitting in front of the desk at the gym!


We will be having a CFD party/social on the weekend following the open (April 1-2) to celebrate the end of our first CFD intramurals and to have fun with a lot of close friends! So mark your calendars! During that party, we will be having multiple raffle drawings for different prizes. How do you enter yourself into these raffles you ask?! Well first off, we will be giving out free tickets to all current members. Please see either Coach Rebecca or Coach Matt to claim your free tickets. You will get one free ticket for every 3 months of active membership up to the end of March 2017 (so if you have been a member for 2 years at that point, you will get 8 free tickets). We will be giving out 2 tickets to each member of the winning team of the CFD CrossFit open intramural as well! There will more chances to win tickets with surprise challenges throughout the Open as well, which we will announce when the time comes! AND if the tickets you have won are just not enough, you also have the option of purchasing additional tickets at $3 each or 4 tickets for $10 dollars. You can then place your tickets in any raffle you want! You can put 1 ticket in each drawing and have a chance of winning each raffle, or you can put all of your tickets into 1 drawing and give yourself a better chance of winning, it’s up to you! Some of the prizes include a new pair of Metcon 3s, knee sleeves, WODies, an RPM speed rope, a CFD shirt and more! The drawing containers will be up at the desk for you to place your tickets in at any time. If you have any questions for us, please do not hesitate to ask.


Now onto your Tuesday WODs!


Tuesday March 7, 2017


CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)



Pause Overhead Squat (3 sec)

5 sets of 3 reps at 65%


Between each set, complete a 30 second hollow hold




3 RFT:

3 Deadlifts 185/295

5 KB Snatch (each arm) 35/53



400m Row or Run or 1K bike


3 RFT:

9 Deadlifts 185/295

12 KB Swings 35/53




CrossFit Endurance (6am)


4 RFT:

15 Burpees/Inverted Burpees (alternating)

30 Hollow Rocks/GHD Sit-ups (alternating)

400m Run/Row (alternating)


Cash-out: 3K Bike






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