**Hurricane Irma Schedule Update**

September 11, 2017

Hey guys! We are very grateful that we got the lighter side of Irma and although many of us still don't have power, cable, internet, ect., it could have been a lot worse! We loved seeing all the pictures of our CFD athletes doing their home WODs while the gym has been closed. T at is true commitment right there!! We were closed all day today (Monday) with the hopes that full power would be restored to the gym. However, full power has not come back on at the gym yet so we are going to cancel morning classes for tomorrow (Tuesday) and have our regular evening classes:

Tuesday Sept. 12, 2017

4:00-5:30pm - Open Gym
5:30-6:30pm - Crossfit
6:30pm - Endurance (since we missed it yesterday and Monday!)
7:30pm - Crossfit

And here are your WODs!

Crossfit (5:30/7:30pm)

EMOM for 8 mins:
Shoulder to Overhead

From 8:00-9:00: MAX DUBs (or DUBs attempts)
From 9:00-10:00: MAX hanging hollow hold


3 RFT:
400m Run
12 KB swings 35/53
12 Pull ups

Get on that leaderboard!

Post-WOD Core:
3 RFT:
20 Sit-ups
15 Hollow rocks
10 Orange Squeezers
5 Strict T2B

Endurance WOD (6:30pm)

2 Rounds of:
1000m Run
25 Calorie Row
15 Burpee Box Jumps 20/24

2 Rounds of:
200 Unders
20 Calorie Bike
20 SL Deck Squats (sub = 2:1 marching lunges)

2 Rounds of:
80 Mountain Climbers
80 Air squats
1 minute plank hold

Our Wednesday schedule will be determined by the return of power so please refer to our Facebook page or website and we'll keep you posted!! Thanks so much for your patience, understanding, and dedication!! You all rock 🤙



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