Wednesday's WOD and STAMINA!

April 19, 2017

Here is your Wednesday WOD and stamina pre-WOD! And we will also have YOGA tomorrow at 6:30pm with Natalia! Natalia has been coming to CFD for over a month now and has been a yoga instructor for a few years. So she knows what it's like to be a Crossfitter and appreciates the importance of stretching! Please welcome Natalia for her first yoga class at CFD tomorrow night at 6:30PM!


Thursday April 19, 2017


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


Stamina Day!


2 minutes of MAX reps!

1. Bike for calories

2. DUBs

3. Row for calories

4. Box Jumps

5. 40 Ft. Suicides


*1 minute rest between stations





Double Bears 95/135

Strict Pull-ups


What is a double bear you ask!? …

2 Power Cleans

2 Front Squats

2 Push Press

2 Back Squats

2 BTN Push Press



6:30PM – Yoga with Natalia!



On-ramp (7:30pm)





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