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! 👇

 

**DORIAN UPDATE**

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)

 

Warm-up:

2 minutes of cardio, then:

4 lengths of your choice of dynamic mobility

1 Rounds of Cindy

10 Can Openers per side

 

WOD:

 

AMRAP Ladder in 35 minutes:

1-3-5-7…etc

Hundred meter run

DB Burpee Box Step-Overs 20/30

Calories

Over-the-rail Hops

Strict Pull-ups

Inverted Burpees

HSPU

 

 

CrossFit (10am)

 

Warm-up:

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

 

Strength:

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

 

WOD:

 

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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