Wednesday's Stamina WOD and Holiday Party details!

December 4, 2019

Alrighty folks! The votes are in and Dec. 14th is the winner!!

 

Our 2019 CFD Holiday Party will be held on Saturday Dec. 14th at 7pm! That's only 10 days away!! We will be doing our annual white elephant gift exchange so please bring a small gift ($20 max) if you'd like to participate. The party will be held at the gym and it will be potluck style. Please bring your favorite Christmas dish and comment in the event what you will be bringing! We will provide drinks and tunes :) We will hang out at the gym, eat, drink, and be merry until 9pm or so and then make our way to the ave! I hope most of you can make it!!

 

Here is your Wednesday Stamina Day WOD...

 

Wednesday Dec. 4, 2019

 

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

 

Warm-up:

200m Run, then 3 rounds:

3 Rounds

3 x Body Blaster (Burpee, Pull-up, K2E)

10 x Squats

4 x (Push-Up + Spiderman lunge w/reach)

10 x Situps

 

Stamina Day WOD:

 

500m Row

500m Run

50 Singles

25 Right leg only singles

25 Left leg only singles

25 DUBs

25 Hollow Rocks

 

Then, 5 Rounds of:

5 C2B Pull-ups

10 Box Jumps 20/24

15 Mountain Climbers R/L = 1

 

Then,

25 Hollow Rocks

25 DUBs

25 Left leg only singles

25 Right leg only singles

50 Singles

500m Run

500m Row

 

 

On-Ramp (7:30pm)

 

 

 

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