Saturday March 28, 2020

Happy Birthday Landan!

Dear valued CFD members,

We want to thank you from the bottom of our hearts for the amazing support during this difficult time. Hillari and I cannot ask for a better community! We are truly grateful. With your continued support, we are confident CrossFit Draper will weather this storm.
As our initial closure date nears, we have had to reconsider what is best for our community. Following the CDC and state guidelines, we are saddened to say CFD will remain closed most likely through April. Fingers crossed we will reopen sooner than later.
What We Ask Of You
To ensure the success of CrossFit Draper, we would appreciate those who are able to continue their memberships to do so. Hillari and I understand everyone’s situation is different, so please reach out if you have any questions or concerns.
What CFD Is Doing For You
Our number one goal is to keep you working out!!!! Well, and keep you healthy too. We are happy that so many of you have taken us up on equipment loans. On top of our current home wods, we will be starting virtual wods…and virtual recovery/mobility!!!! Yea Heather!!!! We are super excited for this. Stay tuned for details.
We will also be offering trainer check ins to keep you on point.
Make sure to join our CrossFit Draper Community on Facebook for more regular updates and to continue socializing from a distance, ha. We cannot express how much this sucks, but having loyal members like you, we will make the best of it. AND WE WILL SURVIVE! Remember the old CFD shirt motto, “Stronger people are harder to kill”
Hillari and Mauree



On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry

“SeaWorld” (No Equipment Version):

On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Push-Ups
15m Walking Lunge
400m Run


*6 intervals total, starting every 5:00
*Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
*Aim is to push our paces here, given work rest, but to be consistent across all
*The alternating single dumbbell power clean and jerk will begin on the ground in between the legs
*The movement will move to the shoulder and then finish over head
*Record all five times to gauge pacing

*For the no equipment version: If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:
* OT3:00 x 7 Rounds:
15 Pushups
15m Walking Lunge (or 15 Reverse Lunges)
15 Tuck Jumps
Tuck Jumps Video

Movement Videos

Alternating Single Dumbbell Power Clean and Jerk Video


3 Sets

1 Minute Jog In Place
10 DB Swings (eye level)
15 AbMat Sit-ups
20 Air Squats



“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

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