Wednesday's WOD and Labor Day Schedule!

August 28, 2019

Attention CFD Athletes! Labor Day is coming up next Monday and since it is a National holiday, we will be having a modified class schedule. We will have 2 CrossFit classes - 8:30am and 10am ONLY. There will be NO OPEN GYM hours. Since 2014 when we opened, we have been programming the "Lumberjack 20" exclusively as our Labor Day WOD. However....we are changing it up this year! The WOD will be...A SURPRISE!! Stay tuned...

 

In the meantime, here is your Wednesday stamina day WOD!

 

Wednesday Aug. 28, 2019

 

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

Warm-up:

2 Rounds:

100m Run

1 Length Spiderman Lunges with reach

10 Hand-to-hand KB Swings

10 KB Goblet Thrusters

20 second goblet hold in bottom of squat

10 Reverse Scorpions

 

Stamina Day!

WOD:

10-20-30-20-10:

KB Swings 35/53

KB Single arm Thrusters, total

Calories

Wall Balls 14/20

Torso Twists

X 10m Run*

 

*For the runs, you will multiple each rep count by 10 to get your number of meters (ie. 100-200-300-200-100)

 

 

7:30pm (On-Ramp)

 

 

 

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