James and Andy during last Friday’s Open WOD 17.4!
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Attention: The last Open workout is this week, which means we will be having our annual Spring/End of the Open BBQ this Friday! We will be starting the “Friday Night Lights” at 5:30pm and having the party after all heats are finished. This year we are excited to be bring in the food truck that we had at our Grand Opening, prizes, and a lot of fun! Each CFD member will receive a food ticket, feel free to bring any other food and drinks that you would like. We can’t wait to see all of you there!
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WOD

“C2 Cindy”
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Two weeks ago we tested the CrossFit benchmark workout, Cindy, which has a 20 minute time domain. Today’s training incorporates four total rounds of a modified Cindy, jump rope, and a max effort row to finish. The combination of these factors along with the time domain being cut down into two five minute windows allows us to fit a whole lot more intensity into our day than if we were to perform regular Cindy. Intensity is the variable most commonly associated with optimizing favorable results. If we can do more work in less time, we get fitter faster.

“Reject your sense of injury and the injury itself disappears.”

~Marcus Aurelius