Monday's WODs...

July 15, 2019

Reminder! Fia's Fresh Meals will be at CFD tomorrow night from 5-7pm!! Come check them out and try their delicious food! Fia's is the meal delivery company that delivers the healthy delicious meals that you see in our fridge to be picked up on Mondays! They have no plan to sign up for, no minimum required to order, and no cost to register. Each week they publish a new menu on Monday's and that opens the order period. The order period remains open until Saturday at 9:00 p.m. Coach Matt and Reebs have been ordering Fia's for over a year now and WE LOVE IT!! Come check them out tomororw night and taste the deliciousness for yourself!


Here are your Monday WODs...


Monday July 15, 2019


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



Superset A and B:


A) 6 sets of 5 deadlifts at 1.5x BW

B) 5 Strict Pull-ups (alternating between pronated and supinated grip each round)




AMRAP in 15 minutes:

21 Calories

15 KB Thrusters 35/53 (2-KBs)

9 Inverted Burpees



Endurance WOD (6:30pm)


5 RFT:

400m Run/Row (alternating)

21 DUBs (3:1 singles)

15 Push-ups/Pull-ups (alternating rounds)

9 Atomic Wall Balls 14/20


*For the run/row and push-ups/pull-ups, you will choose which movement you start with and alternate from there. You will do the movement you start with 3 times, and the other movement only twice, as there are an odd number of rounds



On-Ramp (7:30pm)




Please reload

Featured Posts

Stamina Wednesday!

December 11, 2019

Please reload

Recent Posts

December 11, 2019

December 10, 2019

December 8, 2019

December 6, 2019

December 6, 2019

December 3, 2019

December 2, 2019

Please reload