February 29, 2020

Here are your Sunday morning WODs! Also stay tuned for our March Challenge on the month which gets released TOMORROW!!

Sunday March 1, 2020

EWOD (9am)


Coach’s choice! Or see CF


3 RFT:

2 Hundred meter run

4 Burpee Box Jump Overs 20/24

8 Box Jump Overs

16 Calories


February 29, 2020

Welcome to the weekend! Here are your Saturday morning WODs, plus Eleventh Element at 8:30am!

Saturday Feb. 29, 2020

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps...

February 28, 2020

Let's get chipper for Friday's chipper!

Friday Feb. 28, 2020

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


200m Run

12 Lunge and Reach

20 Banded OH Squats (hold band OH w/ tension)

200m Row

10 1-1/4 Goblet Squats

20 Single Arm Push Press


For time:

500m Run

25 Power Sna...

February 27, 2020

Here are your wonderful Thursday WODs!

Thursday Feb. 27, 2020

CrossFit (7am/9am/5:30pm/7:30pm)


20 Band Pull Aparts

20 Arm Circles per arm (10 forward, 10 backward)

1:00 Machine, last :20 HARD

20 Empty Bar Presses

20 Box Jumps, step down

20 Empty Bar OH Squats



February 26, 2020

Here is your Wednesday Stamina Day WOD!

Wednesday Feb. 26, 2020

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


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

10 Russian Hand-to-hand swings

10 Goblet Squats

10 Windmills

10 Torso Twists

10 Reverse Scor...

February 25, 2020

Here are your Tuesday WODs!

Tuesday Feb. 25, 2020

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

Warm-up: On a 10 minute running clock:

200m Run, then:

3 Rounds

10 Plank Up-downs

5 Strict Pull Ups

16 Jumping Lunges

In remaining time:

Mobility/Activation Recommendations:

Tricep/Lat Smash...

February 24, 2020

Oh Monday, we meet again :) Here are your Monday WODs!

Monday Feb. 24, 2020

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


500m Row or Run, then 2 rounds of:

10 Banded Single Leg Glute Bridges

10 Cossacks lunges

10 Squat to toe touch

10 Reverse Lunges

Strength: Front Squat


February 23, 2020

SO MUCH LOVE FROM MY CFD FAMILY TODAY!! Thank you so much to everyone who came to cheer me on in my 4th workout at Wodapalooza!! The fun is still going on tomorrow iwth 2 WODs left! My first one involves a swim bright and early at 8am. The last one is yet to be announc...

February 22, 2020

Thanks to Jennifer Stanforth Tabaszewski and Clayton Peart for trekking down to Miami to cheer me on today at Wodapalooza! The athletes and the atmosphere are amazing! If anyone else has time this weekend, you should definitely come check it out! I would love to see so...