Chipper Friday and COVID 19 update...

March 20, 2020



We are still movin' and groovin' with our regular class schedule tomorrow. We've gotten a few additions to our CFD Home WOD group as well! Remember to email if you would like daily home WODs emailed directly to you each night. Stay tuned to our website (announcements tab) or Facebook page for daily updates regarding our hours and class schedule.


Friday March 20, 2020


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



Complete the following with 20 DUBs BETWEEN EVERY EXERCISE:

10 RDLs per leg

20 Lunges

30 Hollow Rocks

10 Squat Jumps

10 Flag Push-ups

10 Ring Rows




For time:

30 Deadlifts @ 60%

30 DB Push Press 20/35

3 Knotted Rope Climbs

20 Deadlifts at 70% 1RM

20 DB Renegade Row with push-up (push-up + row right + row left = 1)

2 Regular Rope Climbs

10 Deadlifts at 80% 1RM

10 Devil’s Press

1 Legless Rope Climb


Record total time and weights used for deadlifts




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