Finally Friday!

November 17, 2017

And you thought Friday would never come! Just a reminder, we are having our CFD "Friendsgiving" party THIS SATURDAY night at 7pm at Lippy's! There is a list at the gym of what everyone is bringing. We will post the list in the Facebook event page as well:


Hope to see many of you there! Giving thanks for friends, food, and our amazing CFD family!


Now, here is your Friday chipper...


Friday Nov. 17, 2017


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


For time:

1000m Row

50 Thrusters 55/75 (*NO DROPPING THE BARS)

30 T2B

10 Wall Walks

30 K2E

50 Overhead Lunges 55/75 (AGAIN, NO DROPPING!!)

1000m weighted run (you choose your object – MB, KB, sandbag, human, dog, etc)… 😉


Score = Total time (also record object use for weighted run)


Then, if there’s time and you have anything left in the tank, perform a 12 minute EMOM alternating between 3 different GOATs (4 sets of each). For example, if your GOATs are HSPU, strict pull-ups, and overhead squats, you might do something like:

4 Rounds, EMOM of:


5 Strict Pull-ups

10 Overhead squats





Please reload

Featured Posts

Monday's WODs!

February 24, 2020

Please reload

Recent Posts

February 24, 2020

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

Please reload