Monday's WODs, and April Challenge of the Month!

April 9, 2018

Happy Monday!! We are going to be starting a "CFD Challenge of the Month" each month, and we will be rewarding the winner with a new fun prize each month! We want to see you CFD athletes take a step out of your comfort zone and challenge yourself to a different movement or workout each month. Even if you do not win the challenge, by progressing in your own way to a better stronger you, you have already won!


April Challenge of the Month:

Max Distance Handstand Walk in 2 minutes


Winner will get 3 FREE MEALS of your choice from Fias Fresh Meals!!



You must be judged by one of your peers or coaches. You may NOT attempt the challenge during class time, unless otherwise specified by the coach. You can attempt the challenge after you have finished the WOD, if there is still time left in class, or during our open gym hours. You must complete 4 foot increments for them to count. You can come down as often as you like, however hands must start behind a 4-foot section and cross the line of the end of the 4-foot section (width of the floor mat) for it to count.


Let the challenge begin!


And here are your Monday WODs...


Monday April 9, 2018


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



3 Rounds Not for time

3 Back squats (heavy)

12 Back Extensions

24 Jumping Split squats

rest 1 min




AMRAP in 8 minutes:

8 Deadlifts 155/225


Rest 4 minutes, adjust weight.

At 12:00 on the clock, AMRAP in 8 minutes of:

8 Cleans 95/135

8 Ring Dips



Endurance WOD (6:30pm)


10 stations.

2 minutes at each station.

30 seconds rest after each station followed by max jump rope in 1 minute.

30 seconds rest before the next station.


1. Row for calories

2. Box Jumps 20/24

3. Push-ups

4. Marching Lunges R/L = 1

5. Bike for calories

6. Juicers

7. Mountain Climbers

8. Air Squats

9. Ring Rows

10. Sit-up MB Toss against wall 10/14



On-Ramp (7:30pm)




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