DAILY WOD

July 29, 2020

Thursday July 30, 2020

Dustin and Dr. D, the father/son duo, crushing it this weekend at “The Battle Of The Box”! __ Happy Birthday Stoner! __ WOD “Tee Time” 5 Rounds: 20 Kettlebell Swings (70/53) 35 AbMat Sit-ups 500/400 Meter Row __ DAILY MINDSET   “Pursue one great decisive aim with force and determination.” ~Carls Von Karlswich Choice is one of the most powerful […]
July 28, 2020

Wednesday July 29, 2020

Kamrie and Donette are gearing up to start off the first WOD of “The Battle Of The Box”! __ Happy Birthday Bob! __ WOD “Rest Stop” AMRAP 5: 600 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of “Cindy” Max Squat Cleans (155/105) Rest 5 Minutes AMRAP 5: […]
July 27, 2020

Tuesday July 28, 2020

Mike and Sean tagging in during the second WOD of “The Battle Of The Box” on Saturday! __ Happy Birthday Braedon! __ WOD Press Complex Build to a Heavy Complex: 2 Push Presses 3 Push Jerks “Overreaction” 15-12-9: Push Press (115/85) Dumbbell Box Step Overs (50/35) (24″/20″) Directly Into… 15-12-9: Push Jerks (115/85) Box Jump Overs (24″/20″) __ DAILY MINDSET […]
July 26, 2020

Monday July 27, 2020

Great job to all of the CFD teams that competed in “The Battle Of The Box” this weekend! Way to take home the trophy! __ WOD “2k Row” For Time: 2,000 Meter Row “Core Cash Out” 3 Sets: 10 Rower Pike-ups 20 Flutter Kicks (3-Count) 30 Second Hanging L-Sit __ DAILY MINDSET   “Empathy fuels connection. Sympathy drives disconnection.” ~Brene […]
July 25, 2020

Sunday July 26, 2020

Don’t neglect your mobility! The 8am is getting it done group style! __ WOD “Attention Span” On the Minute x 10: 7 Burpees 🙂 Max Front Plank in Time Remaining Rest 5 Minutes On the Minute x 10: 5/4 Calorie Assault Bike Max Side Plank in Time Remaining (Switch Each Round) __ DAILY MINDSET “80% of success is showing up.” […]
July 24, 2020

Saturday July 25, 2020

Raegan is working hard to keep her Elbows up throughout her Front Squats! __ Reminder: Heather will be teaching Zoom Yoga today at 9:00am! Click here to join.  __ Good luck to all the teams that are participating in the “Battle Of The Box” competition today! __ WOD “Ladybug” 3 Rounds For Time: 1 Round of “Kelly” 1 Round of […]