Saturday morning!! And congrats to Coach Lippy and Coach Backoff!

September 1, 2017

BIG CONGRATS to our 2 CFD-ers who just passed their CF Level 1 cert!! Way to go Lauren Lipman and Coach Backoff! We are very proud of both of you and excited to expand our coaching family!

 

And now, welcome to the weekend! Here are your Saturday morning WODs...they both include a taste of our CFD COMPETE program. For those of you who have been following the CFD COMPETE program this week, great job so far! Thanks to coach Alex for all his help with putting together such an awesome program and coaching you all through it. Remember if you put in the work, you will get the results!! The CFD COMPETE programming is posted on our TEAM DIMENSIONS page.

 

Saturday Sept. 2, 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)

 

Pre-WOD/Warm-up:

3 rounds (not for time) from our CFD COMPETE program:

200m Run

12 KB High Pull in each arm

12 KB Strict Press in each arm

 

WOD:

 

3 RFT:

50 Singles

40 Goblet Lunges 35/53

30 Hollow Rocks

20 KB Swings 35/53

10 Burpee Pull-ups

 

 

CrossFit (10am)

 

Strength:

A variation from our CFD COMPETE program

 

3 rounds (not for time, but with a 20 minute cap) of:

200m Run

12 Barbell Bent-over rows

12 Strict Press

 

Then, find a heavy single 3-position snatch (floor/below knee/above knee)

WOD:

 

3 RFT

10 Hang Clusters 65/95

20 Back Rack Lunges

30 Ab-mat Sit-ups

 

Open Gym (11-12)

 

Make up any strength sessions that you missed this past week! Or find that new PR!!

 

12:00PM - OPEN GYM FOR CFD COMPETE ATHLETES!! with Coach Alexander...GET AFTER IT!

 

 

 

 

 

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