Saturday morning WODs! NEW SHIRTS ARE IN!!

May 26, 2017

The weekend has arrived!! Only 2 more days until the much anticipated MURPH!! Family and friends are encouraged to attend and it will be a community workout so they can workout for free!! Spread the word by sharing our Facebook event.


Also, our new CFD American-themed shirts are in! There is 1 of each style in the box on top of Nala's cage, so if you would like a shirt just let us know which style and we will get your size from behind the desk. Please DO NOT help yourself to the boxes behind the desk. We are trying to keep things organized, so if you would like a certain size, ASK THE COACH TO GET IT FOR YOU. We also ordered a small batch of hoodies for anyone who's interested!


Here are your Saturday morning WODs...


Saturday May 27, 2017


BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!



Unloaded WOD (9am)



TABATA (5 rounds at each station, 90 seconds rest between stations:

1. Bike

2. Hollow hold

3. Row

4. Hover hold




3 RFT:

10 Calorie Bike

20 Pistols

30 Ab-mat Sit-ups

20 Dips

10 Calorie Row



CrossFit (10am)




Bench Press:

5 x 5 @ 80%



10 Pendlay Row




2017 Regional Event 4




Double KB Deadlifts 53/70


**Start every round with a 60-Ft. Handstand Walk (subs = 2:1 bear crawl, 100 handstand steps, or 1 minute handstand hold against wall)



Open Gym (11am)


Make up any strength sessions that you missed this past week!






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