Monday's WODs!

December 16, 2018

T'is the week of our CFD Holiday Party 2018! We will make a list on the whiteboard at the gym of what everyone is bringing to the potluck so we will have a good variety! Or feel free to post what you are bringing on our Facebook event page as well :) It's going to be a super fun time! Also remember to bring a small gift ($20 max) for our white elephant gift exchange! If you have any questions, talk to one of our awesome coaches, or email


Here are your Monday WODs!


Monday Dec. 17, 2018


CrossFit (6am/7am/9am/12:15pm/5:30pm)



A) Five sets of:

Power Snatch x 1.1.1

(rest 10 seconds between singles)


B) 3 sets of:

Single-Arm Trap 3 Raises x 8 reps each arm





Floor Press 75/135 (*not a typo)

Even rounds: Floor Wipers

Odd rounds: Straight leg raises with bar extended over chest


C2B Pull-ups


So, round 1 will be:

10 Floor Press

10 Floor Wipers

1 C2B Pull-up


Round 2 will be:

9 Floor Press

9 Straight Leg Raises

2 C2B pull-ups





Endurance WOD (6:30pm)


3 Rounds of:

10 Burpee Plate Jumps

10 Atomic Sit-ups 25/35

20 OH Reverse Lunges

400m Run




3 Rounds of:

10 Calorie Row

10 Over-the-yoga-mat hops

20 Ab-mat Sit-ups

200m Odd Object run (sandbag, slam ball, human…etc. Every round, you will pick a different object. Must weight at least 15/30 lbs!)



On-Ramp (7:30pm)




Please reload

Featured Posts

Chipper Friday!

February 21, 2020

Please reload

Recent Posts

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

February 13, 2020

Please reload