Hey hey CFD Athletes! Welcome to the weekend!
We are very excited to host the Inaugural Eleventh Element Class at CFD tomorrow morning, led by Coach Logan!
In addition to our 10 dimensions of fitness which CrossFit defines as: speed, strength, power, agility, balance, coordination, flexibility, endurance, stamina, and accuracy, the Eleventh Element would like to introduce one additional element, and that is faith.
The Eleventh Element class will start at 8:30am tomorrow and will lead into our regular 9am class. The 9am class will be a weekly free "community style” workout open for anyone and everyone to attend. In addition to that, before the workout, from 8:30-9:00, there will be a designated time to hang with one another, share some pre workout snacks and drinks, and there will be a short 10-15 min life applicable message to fill our souls and work on that “eleventh element” of fitness.
Hope to see you guys there!! And feel free to share and spread the word! All ages and fitness levels are welcome!
Saturday Sept. 21, 2019
7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!.
7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!.
Eleventh Element Message (8:30am)
Community Unloaded WOD (9am)
Everyone goes for a 200m jog together
10 air squats
3 rounds through:
1:30 at each station
:30 transition between stations
2:00 min rest after each round
⁃ Wall balls
⁃ DB step-ups 20/30 (one DB per team, hold however you like)
⁃ OH lunges w/plate 25/35
⁃ Rowing (for calories, one rower per team)
Both partners accumulate reps together on body weight movements.
Each team will share one set of equipment per station.
Score is total number of reps completed between both partners.
6x200m on the minute
10 Cossack Squat + Press R/L
10 dragon flag
10 Single leg RDL per leg
Back Squat to heavy double at 95%
*Set 1 - 6 reps @ 70% of 1-RM
*Set 2 - 6 reps @ 80%
*Set 3 - 3 rep @ 90%
*Set 4 - 2 reps @ 95%
Jump Over Conditioning:
10 Burpee Box Jump-Overs (20"/24" - no touch on box)
20 Burpee Box Jump-Overs (land on top of box, then over)
40 Box Jump-Overs (land on top of box, then over)
500 Meter Row
Open Gym (11-12)
Make up any WODs or strength training that you missed this week, or do some accessory work!
Open Gym Accessories:
2-3 sets of:
60 second Dead Hang
100-Foot Plate Pinch Walk (35/25 lbs)
60 second Handstand hold
20 GHD Sit-Ups or weighted sit-ups
100-Foot Sandbag Bearhug Carry (HEAVY)
*If you do not want to use a sandbag for the heavy carry, you can perform a Double Kettlebell Front Racked carry instead.