Sunday's WODs! Regular class schedule!

September 1, 2019

Who likes PUMPKIN!??


3 new and delicious pumpkin creations coming to CFD tomorrow from the Becca Bakery! All gluten-free and vegan!


1. Pumpkin Magic Bars

2. Raw Pumpkin RX Protein Bars

3. Deep Dish Pumpkin Cookie Cake


Comment on here to reserve yours now! 👇



As of now, we will still be CLOSED on Monday for Labor/Dorian Day. We will have regular classes tomorrow (Sunday). We will announce our Tuesday schedule by Sunday night.


Here are your Sunday WODs!


Sunday Sept. 1, 2019


EWOD (9am)



2 minutes of cardio, then:

4 lengths of your choice of dynamic mobility

1 Rounds of Cindy

10 Can Openers per side




AMRAP Ladder in 35 minutes:


Hundred meter run

DB Burpee Box Step-Overs 20/30


Over-the-rail Hops

Strict Pull-ups

Inverted Burpees




CrossFit (10am)



2 minutes of cardio, then:

10 Can Openers per side

10 Single Leg RDLs per side (w/DB or KB)

10 Single Leg Kneeling Press per side

20 Ring Rows



EMOM x 7 minutes:

1 Snatch Balance w/3-sec pause at bottom

1 Overhead Squat


Rest 2 minutes, then:


EMOM x 3 minutes:

3 T&G Squat Snatches




From the mainsite…

“Saved by the barbell”

3 Rounds for max reps of:

1 minute burpees

1 minute Wall Balls 14/20

1 minute Snatch Grip Deadlifts 75/115

1 minute MB Sit-ups 14/20

1 minute Power Snatches 75/115

*NO REST between rounds


Post-WOD Abs (optional/on your own)

1 minute plank

30 Alternating Single Leg V-ups

1 minute Left side Plank

30 Alternating Single Leg V-ups

1 minute Right sidePlank

30 Alternating Single Leg V-ups




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