Chipper Friday...the countdown to the CrossFit OPEN begins!!

October 4, 2019

Guess what is happening 1 week from today....THE Crossfit games OPEN is back!!


20.1 begins next Thursday October 10th and we will be hosting our regular Friday Night Lights event every week for the total 5 weeks. We will not be doing teams this time around, but we will still be competing as a gym! You can go to the following link to register. Make sure you choose CFD as your home box! Stay tuned for details regarding our Friday Night Lights event!


The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await.


Now, on to your Chipper Friday WOD!


Friday Oct. 4, 2019


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



2:00 cardio machine

10 thoracic rotation R/L from plank position

10 MB Thrusters

10 Side-to-side leg swings per leg

20 Single leg singles per leg

20 DUBs


Then, group stretch!



For time:

100 DUBs

50 Wall Balls 14/20

40 DB Hang to Overhead 35/50

30 KB Swings 53/70

20 Ring Dips

10 Calorie Bike

100 Single Leg Singles (50 right, then 50 left)


Post-WOD Core Conditioning (optional/on your own):


3 Rounds of:

10 Hanging Oblique knee raises

100 Pilates Pulses

10 KB Oblique Bends per side





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