Work Out Of The Day

Monday October 18, 2021

Monday October 18, 2021

Heavy Front Squats from last week! __ WOD “GOOD & PLENTY” 4 Rounds For Time: 500 Meter Row 12 Burpee Pull-Ups 21 Box Jumps (24″/20″) __ DAILY MINDSET “Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” ~General Chesty Puller, United States ...

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Sunday October 17, 2021

Sunday October 17, 2021

Sometimes you just need a little nap after a hard WOD! __ Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD “MILKMAID” Buy In: 800 Meter Run 300ft Kettlebell Goblet Walking Lunges *Every 50ft 15 Kettlebell Swings (70/53) Cash Out: 800 Meter Run __ DAILY ...

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Saturday October 16, 2021

Saturday October 16, 2021

Gabe and Coop are soaking up the sun as they work through the Deadlifts during Wednesdays sprinter! __ Attention: Due to low attendance, we are canceling  Saturday Yoga for now. Thanks for understanding. If you have any questions or concerns please let Mauree or Hillari know! __ WOD Part 1: 5X6 Back Squat 5×6 Back ...

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Friday October 15, 2021

Friday October 15, 2021

Madi is making strong gains as she crushes the Hang Power Cleans during  Thursdays lifting! __ Attention: Due to low attendance, we are canceling  Saturday Yoga for now. Thanks for understanding. If you have any questions or concerns please let Mauree or Hillari know! __ WOD “NICKNACK” AMRAP 20: 400 Meter Row Max Unbroken Strict ...

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Thursday October 14, 2021

Thursday October 14, 2021

Mike is getting set for his DB Snatches! __ WOD Part 1: Hang Power Clean Hang Power Clean 7-7-7-5-5-5-3-3-3 *Score = Sum Total of Heaviest Barbell for 7 + 5 + 3 Part 2: “BELLY ACHE” 30-20-10: Hang Power Cleans (95/65) AbMat Sit-ups Step Back Lunges (95/65) AbMat Sit-ups __ DAILY MINDSET “Perfection can be ...

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Wednesday October 13, 2021

Wednesday October 13, 2021

This is Laurens last week at CDF! We are all going to miss you so much. You have brought something so special to the CFD community that is irreplaceable.  Good luck in Texas! __ WOD “OH MY TOSH” [On the 0]: 200 Meter Run + 3 Deadlifts (225/155) [On the 2]: 400 Meter Run + ...

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Tuesday October 12, 2021

Tuesday October 12, 2021

Happy Birthday Heath! __ WOD Part 1: Build to A Heavy 3 Front Squat Build to A Heavy 3 Front Squat [15 Minute Window] *Score = Heaviest Load Part 2: “HEARTACHE” 3 Rounds For Time: 10 Front Squats (185/135) 20 Toes to Bar 50 Double Unders *Score = Time it takes to complete the workout ...

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Monday October 11, 2021

Monday October 11, 2021

Todd is looking like a mean machine as he crushes the Assault Bike! __ Happy Birthday Derek! __ WOD “JACK SPARROW” For Time: 100/80 Calorie Row 50 Dumbbell Hang Power Snatches (50/35) 30 Dumbbell-Facing Burpees 🙂 Directly Into.. 150ft Single Dumbbell Overhead Walking Lunges (50/35) *Completed in 6x25ft Increments __ DAILY MINDSET “What is important ...

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Sunday October 10, 2021

Sunday October 10, 2021

Who doesn’t love 6 minutes on an Assault Bike! __ Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD “TOP HEAVY” 5 Rounds on the 5:00: 800 Meter Bike 8 Barbell Bench Press 12 Strict Ring Dips *Build in weight each round *Score = Heaviest ...

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Saturday October 9, 2021

Saturday October 9, 2021

Coop and Derek have each others backs as they work through their sets on the Bench! __ Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. __ WOD Part 1: 5×3 Heavy-ish Thruster 5×3 Heavy Thruster *Athletes should choose a weight heavier than their “FRANCINE” weight *Score = Lightest ...

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