We will miss you Depu-D and Jamie <3

February 12, 2020

Before we announce your Wednesday WOD, we wanted to bring your attention to a tradegy that happened on Sunday to 2 of our former CFD athletes: Donovan Burey (aka "Depu-D") and Jamie French. Donovan was on the motor unit of the Palm Beach County Sheriff's Department. He used to stop by the gym with his side kick "CJ" all the time before he got relocated to the Riviera Beach area. They were regulars at the 12:15 class and always were ready to work hard and have a good time. Jamie was a former CFD athlete as well and also served as our scorekeeper at our first in-house CFD charity competition. Both Jamie and Donovan were killed after a vehicle pulling a trailer turned in front of them, clipping the front of the his motorcycle, killing them both. Both were wearing helmets. Donovan has 2 kids, 5 and 15 years old. The older one would come hang out at CFD from time to time when Depu-D was working out. Our hearts are broken and it just goes to show you that you can't take anything in life for granted. It feels like yesterday when Donovan and Jamie came to visit after Coach Matt's ACL surgery. They were both so full of life and love. We will miss them greatly. A Go-Fund-Me account has been started to raise money for Depu-D's 2 boys. Every little bit helps <3






Now on to your Wednesday WOD...


Panera Special: "You Pick Two"


Wednesday Feb. 12, 2020


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



2 minutes of cardio, then grab a light KB and perform 2 rounds of:

15 x Kettlebell Swings

10 x Goblet Squats

10 x Sumo Deadlift High Pull w/ KB

5 x KB Push Press (Left Arm)

5 x KB Push Press (Right Arm)

5 x KB Windmill (Left Arm)

5 x KB Windmill (Right Arm)


WOD: It’s time for the Panera Special…”You Pick Two!”

Pick 2 of the following and complete for time. Score = total time.


A) 21-15-9:

Push Press 85/135

25 Mountain Climbers (R/L = 1)


B) 21-15-9:

Ring Dips

50 second wall sit


C) 21-15-9:

Bench Press 85/135

75 DUBs



On-Ramp (7:30pm)




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