Skills Workshop Announcement! And Monday's WODs...

May 13, 2019



Brought to you by popular demand, we have Volume 1 of our Skills Workshop series coming to you THIS JUNE!! Starting on Saturday June 1st, Coach Lauren Lipman will take you on a 4 week journey through handstand progressions including holds, walking, obstacles, handstand push-ups (strict and kipping), and more! You will start with the basics and each week will build on the last. You will be given homework tasks to practice and prepare you for your next session. The workshop is limited to 12 athletes in order to provide personal coaching for each athlete. The cost is $80 for CFD athletes and $100 for non-CFD athletes. Registration will open this week, so stay tuned!




Now, on to your Monday WODs...


Monday May 13, 2019


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




A) Single Leg RDLs

2 x 8 reps per leg at 25% 1RM Deadlift


B) Low Hang Snatch Pulls

5-3-2-3-5 reps at 80-90-95-90-80% of your 1RM snatch.


Notes: When lowering the bar from the hips to below the knees, it's important to keep the bar close to the body, but without touching the thighs, knees or shinbones on the way down or the way up. The bar must get in contact with the hips. In order to get into a low but strong starting position, it's necessary for the chest to be kept high to ensure good posture and to sufficiently bend the legs while staying somewhat upright instead of just tilting the upper body more over the bar.


C) Chinese Plank

Build to a 1 minute weighted Chinese plank over the course of 3 sets.


Notes: Keep your body straight as an arrow by squeezing the butt and engaging the lower back and hamstrings. If it’s too easy, you can make it more difficult by putting a plate on your stomach. Click here for demo video.




“Thanks Emilia”


5 Rounds:

200m Run

2-4-6-8-10: Clean and Jerks 105/155



Endurance WOD (6:30pm)


4 RFT:

800m Run/Row (alternating rounds)


Box Jumps 20/24

Wall Balls 14/20



On-Ramp (7:30pm)


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