Chipper Friday!! ... And Saturday Hero WOD reminders

April 5, 2019

See your Friday Chipper below. But first...


Just a reminder that we will have a modified schedule this Saturday April 6th since we are doing a hero WOD to commemorate Coach Jennifer Backoff's brother-in-law and CFD athlete Marianne Shakira Rodriguez Mateo's uncle who lost their lives tragically in a recent fatal plane crash. The WOD will be donation based and we will be raising funds for the victims' family during this tough time. We will be having ONE CLASS at 9am and it will be a team WOD. The class will be done by 10:30am and then we will have open gym time until noon. Hope to see you there :)


From Coach Jen:

Matt Fiorello, 36, was husband to Rachel and daddy to London and Arden. An attorney by day and singer in an all-attorney band, Disbarred, by night. Matt loved golf, Clemson Tigers, CrossFit and above all, his family. He had an enthusiasm for life that was contagious, no one else was quite like him. Matt died in a tragic accident on March 8th, he will be missed dearly.

Through your donations, we're honoring Matt by providing for his three girls. Rachel works from home as a certified baby and toddler sleep consultant. She's an amazing mama helping other mamas all over the world every single day! It's our turn to help her. We want to ensure Rachel is able to stay home with her girls as long as possible. The link to the Fiorello Family's Go Fund Me page is below. You can donate directly to the fund online, or you can bring your donation to the workout on Saturday and we will make a group donation with the proceeds.


From Marianne:

"He was my dear uncle but felt much more like my dad. He opened the doors of his home to me when I first moved to the U.S. and until this day I could feel how he opened his heart too. He was giving, passionate and always pushed me to be the best version of myself. He shared his love for flying and teaching with everyone around him and I am certain, he's now sharing with us from heaven."


And now...Here is your Friday Chipper!!


Friday April 5, 2019


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


For time:

40 KB SDLHP 53/70

30 KB Swings 53/70

20 Goblet Squats 53/70

40 OH Lunges 25/35

30 Burpee Plate Jumps 25/35

200m Plate Run

40 Deadlifts 95/145

30 Hang Power Snatch 65/95

20 Overhead Squats 65/95

40 Single + DUB = 1

30 Single-leg Singles (R/L = 1)

20 DUBs









Please reload

Featured Posts

Tuesday's WODs!

January 21, 2020

Please reload

Recent Posts

January 21, 2020

January 19, 2020

January 19, 2020

January 18, 2020

January 15, 2020

January 14, 2020

January 11, 2020

Please reload